Single-arm Deadlift
Muscle Groups: Hamstrings, Lower Back
Single-arm Deadlift focuses on Hamstrings, Lower Back, with Lats, Traps, Forearm, Quads, Glutes, Adductors working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Single-arm Deadlift with proper form and technique.
- 1
Stand with your feet hip-width apart, holding a weight in one hand, arm extended down towards the floor.
- 2
Hinge at your hips, pushing your hips back while keeping your back straight, lowering the weight towards the ground.
- 3
Engage your hamstrings and glutes, then push through your heels to return to standing, keeping the weight close to your body.
Tips for Success
These tips will help you perform Single-arm Deadlift safely and effectively while maintaining proper form.
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Keep your back straight to avoid injury; a rounded back can strain your lower back.
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Focus on not twisting your torso; keep your shoulders squared to prevent imbalances.
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Use a lighter weight to master the form before progressing to heavier weights.
Secondary Muscles
While Single-arm Deadlift primarily targets Hamstrings, Lower Back , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Lats, Traps, Forearm, Quads, Glutes, Adductors . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Single-arm Deadlift, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Single-arm Deadlift, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
