Single-leg deadlift to upright row: how to do it and what it works

Unilateral complex joining a hinge to a vertical pull with a dumbbell.

Single-leg deadlift to upright row: exercise position

Main muscles: Gluteus maximus, Hamstrings
Secondary muscles: Biceps brachii, Deltoid, Trapezius
Equipment: Dumbbell

Image: start and end of the movement.

How to do it

Single-leg deadlift to upright row

Single-leg sequence that performs a dumbbell hinge and ends in an upright row, combining posterior chain, balance and shoulder.

Form. Master the single-leg deadlift first, regain your balance once you are tall and only then guide the dumbbell toward your chest with a controlled elbow.

Common mistake. Rotating the pelvis, rounding the back, using momentum for the row, or lifting the elbow to a height that bothers the shoulder.

Gluteus maximus, Hamstrings · Dumbbell

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

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Single-leg deadlift to upright row: how to do it and what it works

How to do it

Single-leg deadlift to upright row

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