Dumbbell Single-Arm Deadlift
Build strength & balance! The Dumbbell Single-Arm Deadlift targets your core, glutes, and hamstrings. A challenging & effective exercise.
The Dumbbell Single-Arm Deadlift is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the lower back and core. You'll need: dumbbells.
Required Equipment
Dumbbell Single-Arm Deadlift Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
Dumbbell Single-Arm Deadlift Variations and Alternatives
How to do the Dumbbell Single-Arm Deadlift
Stand upright with your feet hip-width apart, holding a dumbbell in one hand at your side.
Keep your back straight and shoulders squared as you hinge at the hips and slightly at the knees. Lower your torso and the dumbbell toward the ground while the other arm balances and stretches out for stability.
Keep your head in a neutral position, looking slightly ahead as your torso becomes parallel with the ground. Your weighted hand should be near the middle of your shin.
Keep the dumbbell close to your body, and engage your core, hamstrings, and glutes to return to the starting position by driving through the heels.
Squeeze your glutes at the top of the movement. Ensure that you bring your hips forward and straighten your back as you come to a standing position.
Repeat for the desired number of repetitions before switching the dumbbell to the other hand and performing the same motion.
Maintain proper form to prevent injury and get the most out of the exercise. The weight should be appropriate to your strength level – challenging but not so heavy that it causes you to lose form.
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Dumbbell Single-Arm Deadlift FAQs
What muscles does the Dumbbell Single-Arm Deadlift work?
The Dumbbell Single-Arm Deadlift mainly works the glutes & hips and hamstrings, with help from the lower back and core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Dumbbell Single-Arm Deadlift?
Dumbbells.
Is the Dumbbell Single-Arm Deadlift a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Single-Arm Deadlift go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Single-Arm Deadlift variations and alternatives?
Similar exercises include the Barbell Suitcase Deadlift, Barbell Single-Leg Deadlift, Bodyweight Single-Leg Deadlift and Bottle-Weight Single-Leg Romanian Deadlift.
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