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Upper Legs · Barbell
Barbell One Arm Single Deadlift
Barbell One Arm Single Deadlift is an intermediate compound strength exercise that works the hamstrings (upper legs), with the quadriceps and upper back assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps per side, and it burns about 6.1 calories per minute.
- Target
- Hamstrings
- Body part
- Upper Legs
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Glutes · gluteus maximus, gluteus mideus
- Lower Back · Erector Spinae
Secondary muscles
- Quadriceps · Quadriceps Femoris
- Upper Back · Trapezius, Rhomboids
How to do Barbell One Arm Single Deadlift
- 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.
- 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.
- 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.
- 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.
Barbell One Arm Single Deadlift alternatives
More hamstrings exercises
Barbell One Arm Single Deadlift FAQ
What muscles does Barbell One Arm Single Deadlift work?
Barbell One Arm Single Deadlift mainly works the hamstrings in the upper legs (Biceps Femoris, Semitendinosus, Semimembranosus and gluteus maximus). The quadriceps and upper back work as secondary muscles.
What equipment do you need for Barbell One Arm Single Deadlift?
You need a barbell.
How many sets and reps of Barbell One Arm Single Deadlift should I do?
Start with 3-4 sets of 6-10 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell One Arm Single Deadlift good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Barbell One Arm Single Deadlift burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell One Arm Single Deadlift?
Other exercises for the hamstrings include Dumbbell Single Leg Single Arm Deadlift, Cable Single Leg Deadlift, Plate Single Leg Deadlift and Dumbbell Single Leg Deadlift.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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