Single arm deadlift with barbell


Exercise Benefits:

  • This exercise can be done at home or in the gym.
  • The deadlift will help build strength and power, especially in your lower back and legs, while your core will be activated to support your back and spine, and help you balance during the exercise – especially if you are balancing the length of the barbell in one arm.

How to Do the Exercise:

  1. Stand with your feet about shoulder-width apart. Draw up your spine and make sure that your head, shoulders, hips and knees are in line. Hold the barbell in one hand in an overhand grip (i.e. with your palm facing inward toward your body). Your hand should be right in the center of the bar so that you’ll be able to balance the weight. Allow the barbell to rest against your thigh.
  2. Tighten up your core muscles, fold forward at the hips, and push your hips back. Slowly lower the barbell down your thighs and shins. Make sure that your back is flat, and your chest is up. Keep you gaze forward. Pause briefly at the bottom of the movement then push your hips forward and straighten up, dragging the barbell up to your thighs. Repeat for the required number of repetitions before switching sides.
  3. Make sure that your wrist stays in line with your forearm throughout the exercise.


• This exercise can be performed with a dumbbell instead of a barbell


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