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Upper Legs · Dumbbell
Dumbbell Single Leg Single Arm Deadlift
Dumbbell Single Leg Single Arm Deadlift is an intermediate compound strength exercise that works the hamstrings (upper legs), with the core, obliques and lower back assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps per side, and it burns about 6.1 calories per minute.
- Target
- Hamstrings
- Body part
- Upper Legs
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Glutes · Gluteus Maximus, Gluteus Medius
Secondary muscles
- Core · Rectus Abdominis, Transversus Abdominis
- Obliques · External Oblique, Internal Oblique
- Lower Back · Erector Spinae
- Quadriceps · Quadriceps Femoris
- Calves · Gastrocnemius, Soleus
- Forearms · Forearm Flexors, Forearm Extensors
How to do Dumbbell Single Leg Single Arm Deadlift
- Stand upright with your feet together and hold a dumbbell by your side using a neutral grip. Shift your weight onto the leg opposite the dumbbell and slightly bend your supporting knee.
- Lift the leg on the dumbbell side behind you with your knee bent as you push your hips back and hinge your torso forward.
- Lower the dumbbell toward the floor beside your supporting leg until your torso is nearly parallel to the floor, keeping your back straight and your hips level.
- Press through your supporting foot and drive your hips forward to return upright, then repeat before switching sides.
Form tips
- Lower the dumbbell close to your supporting leg instead of reaching it forward.
- Keep your supporting knee aligned with your toes and balance over the middle of your foot.
- Keep your hips level and avoid rotating your torso toward either side.
- Inhale as you hinge forward and exhale as you return to standing.
Dumbbell Single Leg Single Arm Deadlift alternatives
More hamstrings exercises
Dumbbell Single Leg Single Arm Deadlift FAQ
What muscles does Dumbbell Single Leg Single Arm Deadlift work?
Dumbbell Single Leg Single Arm Deadlift mainly works the hamstrings in the upper legs (Biceps Femoris, Semitendinosus, Semimembranosus and Gluteus Maximus). The core, obliques, lower back, quadriceps, calves and forearms work as secondary muscles.
What equipment do you need for Dumbbell Single Leg Single Arm Deadlift?
You need a dumbbell.
How many sets and reps of Dumbbell Single Leg Single Arm Deadlift should I do?
Start with 3-4 sets of 6-10 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Single Leg Single Arm Deadlift good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Dumbbell Single Leg Single Arm Deadlift burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Single Leg Single Arm Deadlift?
Other exercises for the hamstrings include Cable Single Leg Deadlift, Barbell Single Leg Deadlift, Kettlebell Single Leg Deadlift and Plate Single Leg Deadlift.
For developers
Use Dumbbell Single Leg Single Arm Deadlift in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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