Free Calorie Meal Plans & Metabolic Science

How to Do

How to Do Single Arm Deadlift With Barbell

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

Each single arm deadlift with barbell should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.

If any pain is experienced, immediately stop this single arm deadlift with barbell.

Beginning

Deadlift with One Arm Beginning

1. Squat with one hand on the dumbbell, keeping your feet flat on the floor, abs tight, and back arched.

2. Allow your nonworking arm to hang straight down at your side while keeping your gaze forward on a point on the floor directly in front of you. This is where you'll begin.

Movement

Deadlift with One Arm Movement

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 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 your 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.

Benefits

Deadlift with One Arm 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.

Exercise Aliases

How To Do a Single Arm Deadlift, Barbell Deadlift, Frontal Deadlift.