Dumbbell Single-leg Deadlift to Row
Muscle Groups: Lats, Hamstrings, Lower Back, Traps
Dumbbell Single-leg Deadlift to Row focuses on Lats, Hamstrings, Lower Back, Traps, with Biceps, Shoulders, Glutes, Adductors working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Dumbbell Single-leg Deadlift to Row with proper form and technique.
- 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.
Secondary Muscles
While Dumbbell Single-leg Deadlift to Row primarily targets Lats, Hamstrings, Lower Back, Traps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Biceps, Shoulders, Glutes, Adductors . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Dumbbell Single-leg Deadlift to Row, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Dumbbell Single-leg Deadlift to Row, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
