Elevated Foot Rear Deadlift to Dumbbell Hammer Curl

Setup

• Stand facing away from an elevated platform (like a plyo box or bench).

• Place one foot behind you on the platform, establishing a stable split stance.

• Hold a dumbbell in the hand corresponding to the lead leg (or hand of choice) using a neutral grip.

Movement

• Deadlift Phase: Hinge at your hips while keeping your back flat and your lead leg slightly bent, lowering the dumbbell toward the floor while maintaining balance.

• Transition: Return to a standing, upright position by driving through the heel of the lead foot and engaging your glutes.

• Curl Phase: Once fully upright, perform a hammer curl by bringing the dumbbell toward your shoulder, keeping your palms facing inward.

• Control: Lower the dumbbell back to the starting side position under control before initiating the next rep.