Barbell one arm single deadlift

Category

Legs

Difficulty

Advanced

Equipment

Barbell

Primary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gluteus Maximus, Gluteus Mideus, Erector Spinae

Secondary muscles

Quadriceps Femoris, Trapezius, Rhomboids

How to do it

1. Stand with your feet hip-width apart, holding a barbell with one hand using an overhand grip (palms facing your body). The barbell should be placed to the side of your body.
2. Begin the movement by hinging at your hips and slightly bending your knees, lowering the barbell towards the floor while keeping it close to your body.
3. Lower the barbell until before it touches the floor. Push through your heel to return to the starting position, extending your hips and knees fully while keeping your back straight.
4. Repeat for the desired number of repetitions, then switch to the other arm.

Form tips

• Keep the barbell close to your body to ensure an efficient and powerful lift.
• Ensure your shoulders remain square to avoid twisting your torso and maintain proper alignment.
• Use a weight that allows for proper form and control throughout the exercise to prevent strain or injury.