Dumbbell One Arm Straight Leg Deadlift
The Dumbbell One Arm Straight Leg Deadlift primarily works the Erector Spinae, with secondary activation of the Adductor Magnus, Biceps Femoris (Long Head), External Obliques, Gluteus Maximus, Quadratus Lumborum and stabilizer support from the Brachialis, Latissimus Dorsi, Levator Scapulae, Rectus Abdominis, Rhomboids, Trapezius (Lower), Trapezius (Middle), Trapezius (Upper). It is a dumbbell compound exercise at intermediate difficulty.
A dumbbell compound pull exercise targeting the Erector Spinae.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Hinge |
| Force | Pull |
| Laterality | Unilateral |
| Primary | Erector Spinae |
| Secondary | Adductor Magnus, Biceps Femoris (Long Head), External Obliques, Gluteus Maximus, Quadratus Lumborum |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Erector Spinae (back)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Biceps Femoris (Long Head) (hamstrings)
- Secondary Muscle External Obliques (core)
- Secondary Muscle Gluteus Maximus (glutes)
- Secondary Muscle Quadratus Lumborum (core)
Stabilizer Muscles
- Stabilizer Muscle Brachialis (biceps)
- Stabilizer Muscle Latissimus Dorsi (back)
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Rhomboids (back)
- Stabilizer Muscle Trapezius (Lower) (back)
- Stabilizer Muscle Trapezius (Middle) (back)
- Stabilizer Muscle Trapezius (Upper) (back)
Instructions
- Preparation: Stand with shoulder width or wide stance. Grasp dumbbell to side. Place opposite hand to side or behind low back. Execution: With knees straight, lower dumbbell between feet by bending hips and twisting waist, so shoulder of weighted side is turned forward. Allow hips to fall back and waist to bend as dumbbell approaches floor. Lift dumbbell upward and back to side by extending hips and waist until standing upright. Pull shoulder back if rounded. Repeat. Perform exercise with opposite arm. Comments: Begin with very light weight and add additional weight gradually to allow lower back adequateadaptation. Throughout lift, keep weighted arm and knees straight. Do not pause or bounce at bottom of lift or jerk weight from floor. Lower back may bend slightly during full hip flexion or it can be kept straight. Do not lower weight beyond mild stretch throughout hamstrings and low back. Full range of motion will vary from person to person depending on flexibility. SeeDangerous Exercise EssayandKettlebell Straight-leg Deadlift.
Alternative Exercises
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