Dumbbell Single Leg & Arm Deadlift to Upright Row
The dumbbell single leg and arm deadlift to upright row is a unilateral compound exercise combining a single-leg hinge with a contralateral upright row. It targets the hamstrings and posterior chain while also building trap and shoulder strength, requiring balance and core stability throughout.
How to do it
- Stand on one leg holding a dumbbell in the opposite hand.
- Hinge at the hips and lower the dumbbell toward the floor, extending the free leg behind you.
- Return to upright, then pull the dumbbell up along your body toward your chin.
- Lower the dumbbell back to the starting position with control.
- Complete all repetitions on one side before switching legs.
Form cues
- Keep your back straight and chest proud as you hinge.
- Reach your back heel away from you to maintain balance.
- Drive through your standing heel to return upright.
- Lead with your elbow when pulling into the upright row.
Breathing: Inhale as you hinge forward with control, exhale as you drive back up and perform the upright row.
Common mistakes
- Rounding the lower back during the hinge, which reduces hamstring engagement and puts stress on the spine.
- Rushing the movement and losing balance, which compromises stability and diminishes core work.
- Shrugging the shoulder too high during the row, which can strain the neck instead of targeting the upper back.
Muscles worked
Primary: hamstrings. Secondary: glutes, traps, shoulders, core.
Suggested sets & reps
Get fitter
3 sets x 10 reps per leg, rest 60 seconds
Lose weight
3 sets x 10-12 reps per leg, rest 60 seconds
Build muscle
3-4 sets x 8-10 reps per leg, rest 90 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp lower back or shoulder discomfort, ease off and choose a gentler movement.
- If you have persistent balance issues, consider using body weight support or a simpler variation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if I keep losing my balance?
Try focusing your gaze on a fixed point on the floor a few feet in front of you. You can also lightly touch the toes of your moving leg to the ground for extra stability while you build strength.
Which muscles are supposed to work the most?
You should primarily feel your hamstrings and glutes working during the hinge portion, followed by your shoulders and upper back when you pull up into the row.
Can I do this exercise without weights first?
Yes, practicing the movement pattern using just your body weight is a great way to learn the balance and coordination before adding a dumbbell.