1. Take a firm, overhand grip of one dumbbell and allow it to rest in front of your thigh
2. Stand tall and strong with your feet placed about shoulder-width apart and a very slight bend at the knee
3. Keeping your back straight and neck in line with your spine, lift the opposite leg off the ground (your grounded leg should be on the same side as the dumbbell) while simultaneously bending forwards at the hip allowing your body to lean forward in a controlled manner
4. Your arm should remain straight, as well as your neck and spine; while your elevated leg extends out behind you to help maintain balance
5. The dumbbell should come within a few inches of the ground before briefly pausing and exhaling as your bring your body back upwards on your grounded leg by using your glutes and lower back
The primary muscles used in Single-Leg, Single-Arm Dumbbell Deadlifts are the Hamstrings and Lower Back. The secondary muscles used are the Glutes.