Single Arm Leg Dumbbell Deadlift to Upright Row
The single arm leg dumbbell deadlift to upright row is a unilateral compound exercise that combines a single-leg deadlift with an upright row. It targets the hamstrings and glutes through the hinge and the traps and shoulders through the row, all while demanding significant balance and core stability.
How to do it
- Stand on one leg holding a dumbbell in the hand on the same side.
- 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 to chin height.
- Lower the dumbbell back to the starting position.
- Complete all repetitions on one side before switching legs.
Form cues
- Keep your back flat and chest open throughout the hinge.
- Drive your free leg straight back to help maintain your balance.
- Keep the dumbbell close to your body as you stand and row.
- Lead with your elbow when pulling the weight up to chin height.
Breathing: Inhale as you hinge forward and lower the weight, and exhale as you drive back to standing and pull the dumbbell up.
Common mistakes
- Rounding the lower back during the hinge places unnecessary strain on your spine.
- Rushing the movement reduces balance and makes it harder to control the dumbbell.
- Letting the weight drift away from your body shifts too much load to your lower back instead of your hamstrings.
Muscles worked
Primary: hamstrings. Secondary: glutes, traps, shoulders, core.
Suggested sets & reps
Get fitter
3 sets x 8-12 reps per leg, rest 60-90 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 have lower back sensitivity, ease off the depth of the hinge or choose a simpler movement.
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 eyes on a fixed, non-moving spot on the floor a few feet in front of you. You can also lightly touch your free toes to the floor between reps if needed.
Can I do this exercise without weights first?
Yes, practicing the movement pattern using just your body weight is a great way to build the necessary stability and coordination before adding a dumbbell.
Why do I feel this in my lower back?
Feeling it in your lower back usually means your spine is rounding or you are lifting a weight that is too heavy. Focus on hinging from your hips and keeping your core braced.