Dumbbell Single Leg Deadlift to Upright Row
The dumbbell single leg deadlift to upright row combines a single-leg Romanian deadlift with an upright row. It targets the hamstrings and glutes through the hinge while adding trap and shoulder engagement through the row, also requiring significant core and balance stability.
How to do it
- Stand on one leg holding a dumbbell in each hand in front of your thighs.
- Hinge at the hips and lower the dumbbells toward the floor, extending the free leg behind you.
- Return to upright, then pull the dumbbells up along your body toward your chin in an upright row.
- Lower the dumbbells back to the starting position and repeat.
- Complete all repetitions on one side before switching legs.
Form cues
- Keep your standing knee soft and stable.
- Hinge at your hips like bowing.
- Keep your back flat as you lower.
- Lead with your elbows during the row.
- Pause briefly at the top for balance.
Breathing: Inhale as you hinge forward into the deadlift, exhale as you stand up and pull the dumbbells into the upright row.
Common mistakes
- Rounding your lower back during the hinge, which places unnecessary stress on the spine.
- Rushing the movement and losing balance, which reduces muscle engagement.
- Shrugging your shoulders too high during the upright row, which can strain the neck.
Muscles worked
Primary: hamstrings. Secondary: glutes, traps, shoulders, core.
Suggested sets & reps
Get fitter
3 sets × 8–12 reps per leg, rest 60 s
Lose weight
3 sets × 10–12 reps per leg, rest 60 s
Build muscle
3–4 sets × 8–10 reps per leg, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you have lower back discomfort, ease off the depth of the hinge or choose a gentler option.
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 if I cannot keep my balance?
Try lightly resting the toes of your moving leg on the floor behind you for stability while you practice the hinge and row.
Why do I feel this in my lower back?
That usually happens if your back rounds or you lift too heavy. Focus on hinging purely from the hips and keeping your spine neutral.
Can I do this exercise without weights?
Yes, mastering the bodyweight single-leg hinge first is a great way to build the required balance and hamstring awareness.