Lonero Dumbbell Single Leg & Arm Deadlift to Upright Row
Lonero dumbbell single leg and arm deadlift to upright row er en unilateral sammensat øvelse, der kombinerer et et-bens hofteløft med et kontralateralt opretstående ræk. Den rammer baglår og den posteriore kæde, samtidig med at den opbygger styrke i skuldre og den øvre ryg, hvilket kræver balance og core-stabilitet gennem hele bevægelsen.
Sådan gør du
- Stå på ét ben, mens du holder en håndvægt i den modsatte hånd.
- Bøj i hoften og sænk håndvægten mod gulvet, mens du strækker det frie ben bagud.
- Vend tilbage til oprejst stilling og træk derefter håndvægten op langs kroppen mod hagen.
- Sænk håndvægten kontrolleret tilbage til udgangspositionen.
- Gennemfør alle gentagelser på den ene side, før du skifter ben.
Teknik-tips
- 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.
Vejrtrækning: Inhale as you hinge forward with control, exhale as you drive back up and perform the upright row.
Almindelige fejl
- 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.
Aktiverede muskler
Primære: baglår. Sekundære: baller, trapezius, skuldre, core.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets x 10 reps per leg, rest 60 seconds
Tab dig
3 sets x 10-12 reps per leg, rest 60 seconds
Opbyg muskelmasse
3-4 sets x 8-10 reps per leg, rest 90 seconds
Lettere, sværere og alternativer
Gør den lettere
Gør den sværere
Pas på, hvis…
- 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.
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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.