Dumbbell Single-leg Deadlift to Row
- Primary muscles
- Hamstrings, Glutes
- Secondary muscles
- Upper back, Biceps, Forearms
- Equipment
- Dumbbell
- Movement pattern
- Single Leg
Steps
- 1 Stand tall with your feet hip-width apart, holding a dumbbell in one hand.
- 2 Shift your weight onto the leg opposite the hand holding the dumbbell, keeping a slight bend in that knee.
- 3 Hinge at your hips, extending your free leg straight back behind you for balance, and lower the dumbbell towards the floor.
- 4 Continue lowering until your torso is nearly parallel to the floor and the dumbbell is just above the ground, maintaining a flat back.
- 5 From this hinged position, pull the dumbbell up towards your chest, squeezing your shoulder blade and keeping your elbow close to your body.
- 6 Slowly lower the dumbbell back down to the starting deadlift position.
- 7 Drive through your standing heel to return to an upright position, bringing your extended leg back to the floor.
- 8 Complete all repetitions on one side before switching to the other.
