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Dumbbell Single Arm Deadlift

Step by step instructions, muscle activation and variants for the Dumbbell Single Arm Deadlift.

MediumGlutesHamstrings

About this exercise

The dumbbell single arm deadlift is a unilateral hinge exercise that targets the hamstrings and glutes while also challenging core stability. Holding a single dumbbell in one hand creates an asymmetrical load that forces the core and hips to resist rotation, adding an anti-rotation demand absent in bilateral deadlifts.

How to Perform

  • Stand with feet hip-width apart and hold a dumbbell in one hand in front of your thigh, palm facing you
  • Brace your core and push your hips back while maintaining a neutral spine
  • Lower the dumbbell along your leg toward the floor, keeping it close to the body
  • Descend until your torso is roughly parallel to the floor or until you feel a strong stretch in the hamstrings
  • Drive through your heel and extend your hips to return to standing
  • Keep your shoulders square and resist any rotation of the torso throughout the movement
  • Complete all reps on one side, then switch the dumbbell to the other hand

Muscle Activation

Primary
GlutesHamstrings
Secondary
QuadricepsMiddle backLower back

About the Dumbbell Single Arm Deadlift

The Dumbbell Single Arm Deadlift is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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