Elevated Foot Rear Deadlift to Dumbbell Hammer Curl
The Elevated Foot Rear Deadlift to Dumbbell Hammer Curl mainly works the hamstrings, glutes & hips and biceps, with help from the lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Elevated Foot Rear Deadlift to Dumbbell Hammer Curl Muscles Worked
Primary
Hamstrings; Glutes (gluteus maximus); Biceps (biceps brachii)
Secondary
Side Biceps (brachialis); Spinal Erectors (erector spinae)
How to do the Elevated Foot Rear Deadlift to Dumbbell Hammer Curl
Setup
Stand facing away from an elevated platform (like a plyo box or bench).
Place one foot behind you on the platform, establishing a stable split stance.
Hold a dumbbell in the hand corresponding to the lead leg (or hand of choice) using a neutral grip.
Movement
Deadlift Phase: Hinge at your hips while keeping your back flat and your lead leg slightly bent, lowering the dumbbell toward the floor while maintaining balance.
Transition: Return to a standing, upright position by driving through the heel of the lead foot and engaging your glutes.
Curl Phase: Once fully upright, perform a hammer curl by bringing the dumbbell toward your shoulder, keeping your palms facing inward.
Control: Lower the dumbbell back to the starting side position under control before initiating the next rep.
Elevated Foot Rear Deadlift to Dumbbell Hammer Curl FAQs
What muscles does the Elevated Foot Rear Deadlift to Dumbbell Hammer Curl work?
The Elevated Foot Rear Deadlift to Dumbbell Hammer Curl mainly works the hamstrings, glutes & hips and biceps, with help from the lower back. The main muscles are the hamstrings, gluteus maximus and biceps brachii.
What equipment do you need for the Elevated Foot Rear Deadlift to Dumbbell Hammer Curl?
None. The Elevated Foot Rear Deadlift to Dumbbell Hammer Curl is a bodyweight exercise, so you can do it anywhere.
What workout day should the Elevated Foot Rear Deadlift to Dumbbell Hammer Curl go on?
It belongs on leg day in a push/pull/legs routine.
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