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Dumbbell Single Arm Deadlift

GlutesHamstrings Lower backQuadsTrapsUpper backForearmsLatsObliques Compound Dumbbell
Demo (loops)

How to do it

Starting position

  1. Stand with your feet hip-width apart and place a dumbbell next to one foot.
  2. Push your hips back and bend your knees to grip the dumbbell with one hand.
  3. Keep your back straight and your chest up.

Movement

  1. Push through the floor with your feet, drive your hips forward, and stand up.
  2. In the standing position, resist letting your shoulder tilt toward the dumbbell.
  3. Push your hips back and lower the dumbbell next to your foot.
  4. Once you finish the reps on one side, switch hands and do the same number of reps.

Breathing

Inhale as you lower, exhale as you stand up.

Cautions

  • If your back rounds, lower the weight.
  • Do not pull the dumbbell up with your arm; stand up with your legs.

Exercise info

Primary musclesGlutesHamstrings
Secondary musclesLower back · Quads · Traps · Upper back · Forearms · Lats · Obliques
EquipmentDumbbell
Movement patternHinge
Rep range8–12 reps (one side at a time)

How GYMKC sets the weight for this exercise

For example, if you do 8 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 16.2 kg.

With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

Dumbbell DeadliftEasierDumbbell Hip ThrustEasierDumbbell Deadlift from DeficitHarderDumbbell Single Leg KAS Glute BridgeHarderConventional DeadliftSimilar exerciseKettlebell SwingSimilar exerciseResistance Band Glute BridgeSame muscle · different equipmentCable Pull ThroughSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.