Dumbbell Single-Leg Bat Wing Deadlift Row

Setup

• Stand holding a dumbbell in each hand, feet hip-width apart.

• Shift your weight onto one leg, keeping a slight bend in that knee.

Movement

1. The Deadlift: Hinge at your hips, extending your free leg straight back behind you, while simultaneously lowering the dumbbells toward the floor until your torso is parallel with the ground and your body forms a T-shape.

2. The Row: Once stable in the hinge position, keeping your core braced and back flat, pull both dumbbells up toward your outer ribs, driving your elbows back and squeezing your shoulder blades together at the top.

3. The Return: Lower the dumbbells back down under control without rounding your back, then hinge back up to the starting standing position using your glutes and hamstrings.

Form Tips

• Keep your hips square to the ground throughout the movement.

• Focus on maintaining a neutral spine—do not arch or round your back.

• If you lose balance, tap the toe of your elevated leg on the floor for stability.