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One-Arm Side Deadlift

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Exercise Data

Type: Strength Main Muscle Worked: Quadriceps Other Muscles: Abdominals, Calves, Glutes, Hamstrings, Lower Back, Traps Equipment: Barbell Mechanics Type: Compound Level: Expert Sport: NoForce: Pull
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One-Arm Side Deadlift Images

One-Arm Side Deadlift
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One-Arm Side Deadlift
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One-Arm Side Deadlift Guide

Main Muscle: Quadriceps

  1. Stand to the side of a barbell next to its center. Bend your knees and lower your body until you are able to reach the barbell.
  2. Grasp the bar as if you were grabbing a briefcase (palms facing you since the bar is sideways). You may need a wrist wrap if you are using a significant amount of weight. This is your starting position.
  3. Use your legs to help lift the barbell up while exhaling. Your arms should extend fully as bring the barbell up until you are in a standing position.
  4. Slowly bring the barbell back down while inhaling. Tip: Make sure to bend your knees while lowering the weight to avoid any injury from occurring.
  5. Repeat for the recommended amount of repetitions.
  6. Switch arms and repeat the movement.

Caution: This is not an exercise that is recommended for people with lower back problems. Also, jerking motions or doing too much weight can injure your back.

Variations: The exercise can also be performed with a dumbbell as described above.

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Review: One-Arm Side Deadlift

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Aug 12, 2012 10:32 AM: A must try exercise.

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Tip: One-Arm Side Deadlift

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Mar 11, 2011 10:27 PM: well its good compound exercise every one should try to reach this but only thing is its vulnerable for back so be master in deadlifts and keep training in same exercise to master yourself......

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