Deadlift vs Dumbbell Single Leg RDL Strength Standards

Barbell Deadlift vs Dumbbell Single Leg RDL Strength Standards

These bodyweight tables place the barbell deadlift and dumbbell single leg rdl targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.

Find the closest row in the men’s or women’s table. Every target lists Barbell Deadlift / Dumbbell Single Leg RDL, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.

Men’s Barbell Deadlift vs Dumbbell Single Leg RDL Standards

How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.

Women’s Barbell Deadlift vs Dumbbell Single Leg RDL Standards

How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.

How Your Barbell Deadlift vs Dumbbell Single Leg RDL Result Is Calculated

Each set is converted to an estimated max before the calculator assigns exercise-specific strength levels and compares them.

1. Estimate a one-rep max from each set

A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.

• Epley: weight × (1 + reps ÷ 30)
• Brzycki: weight × 36 ÷ (37 − reps)

Set quality matters for this Barbell Deadlift vs Dumbbell Single Leg RDL comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.

2. Find the barbell deadlift strength level

The barbell deadlift rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.

The target rises more slowly than bodyweight so heavier lifters are expected to lift more total weight without requiring strength to increase pound for pound.

3. Find the dumbbell single leg rdl strength level

For dumbbell single leg rdl, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.

This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.

4. Compare the two results

Each max receives a level from Beginner through Elite. The lower-level lift becomes the priority. At matching levels, a priority appears only when one lift is at least 10 points farther from its next level; otherwise the result is Balanced.

Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. Age range is recorded anonymously but does not change these standards.

The calculator above applies these steps to your exact entries and reports both lift ratings, both next targets, and the final comparison.

How Men’s Barbell Deadlift and Dumbbell Single Leg RDL Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Dumbbell Single Leg RDL standard minus the Barbell Deadlift standard: zero means equal, above zero means the Dumbbell Single Leg RDL standard is higher, and below zero means the Barbell Deadlift standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

How Women’s Barbell Deadlift and Dumbbell Single Leg RDL Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Dumbbell Single Leg RDL standard minus the Barbell Deadlift standard: zero means equal, above zero means the Dumbbell Single Leg RDL standard is higher, and below zero means the Barbell Deadlift standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

Barbell Deadlift and Dumbbell Single Leg RDL Exercises Used by This Calculator

Compare like-for-like attempts by keeping the barbell deadlift and dumbbell single leg rdl setup consistent with their individual rules. Use strict, repeatable Barbell Deadlift and Dumbbell Single Leg RDL tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.

Use a conventional barbell deadlift from the floor

Start every rep with the bar motionless on the floor and finish standing with the hips and knees straight. Do not bounce the bar, use touch-and-go reps, hitch it up the thighs, or enter a rack pull, block pull, trap-bar deadlift, Romanian deadlift, machine variation, or equipped result.

Use the Dumbbell Single Leg RDL setup and load convention

The entered weight for strict Dumbbell Single Leg RDL. Total valid Dumbbell Single Leg RDL reps across both legs combined. Hinge under control until hamstring range, balance, or trunk position stops the descent, then return to standing hip extension on the working leg and finish with stable single-leg standing finish with hips extended, dumbbells controlled, and no hop, push-off, hand support, or stronger-side compensation. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.

Enter one recent Barbell Deadlift result and one recent Dumbbell Single Leg RDL result

First lift: total barbell weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.

Related Tools

• Barbell Deadlift — View the individual Barbell Deadlift standards and next strength-level target.
• Dumbbell Single Leg RDL — View the individual Dumbbell Single Leg RDL standards and next strength-level target.
• Single-Leg Romanian Deadlift — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Dumbbell Deadlift — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Dumbbell Stiff Leg Deadlift — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Dumbbell Bulgarian Split Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.