Dumbbell Single-Leg Bat Wing Deadlift Row
The Dumbbell Single-Leg Bat Wing Deadlift Row is a compound exercise that mainly works the hamstrings, glutes & hips and back, with help from the lower back and core. You'll need: dumbbells.
Required Equipment
Dumbbell Single-Leg Bat Wing Deadlift Row Muscles Worked
Primary
Hamstrings; Glutes (gluteus maximus); Lats (latissimus dorsi)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
How to do the Dumbbell Single-Leg Bat Wing Deadlift Row
Setup
Stand holding a dumbbell in each hand, feet hip-width apart.
Shift your weight onto one leg, keeping a slight bend in that knee.
Movement
The Deadlift: Hinge at your hips, extending your free leg straight back behind you, while simultaneously lowering the dumbbells toward the floor until your torso is parallel with the ground and your body forms a T-shape.
The Row: Once stable in the hinge position, keeping your core braced and back flat, pull both dumbbells up toward your outer ribs, driving your elbows back and squeezing your shoulder blades together at the top.
The Return: Lower the dumbbells back down under control without rounding your back, then hinge back up to the starting standing position using your glutes and hamstrings.
Form Tips
Keep your hips square to the ground throughout the movement.
Focus on maintaining a neutral spine—do not arch or round your back.
If you lose balance, tap the toe of your elevated leg on the floor for stability.
Dumbbell Single-Leg Bat Wing Deadlift Row FAQs
What muscles does the Dumbbell Single-Leg Bat Wing Deadlift Row work?
The Dumbbell Single-Leg Bat Wing Deadlift Row mainly works the hamstrings, glutes & hips and back, with help from the lower back and core. The main muscles are the hamstrings, gluteus maximus and latissimus dorsi.
What equipment do you need for the Dumbbell Single-Leg Bat Wing Deadlift Row?
Dumbbells.
Is the Dumbbell Single-Leg Bat Wing Deadlift Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
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