Single Arm Dumbbell Deadlift

Exercise Information

  • Alternative Names: One arm dumbbell deadlift
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Dumbbell
  • Muscles Targeted: Hamstrings, quads, glutes, lower back
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 10-12 reps per set on each arm
  • Variations:
  • Alternative:

The single arm dumbbell deadlift is a challenging version of the basic dumbbell deadlift because it puts stress not just on the opposite side but also on your working side. It helps in stimulating the nerves on your resting side while facilitating increased blood flow on the opposite side. It can be used as a foundation exercise to help you gain the strength needed for performing a conventional deadlift.

Single Arm Dumbbell Deadlift Exercise Information

  • Alternative Names: One arm dumbbell deadlift
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Dumbbell
  • Muscles Targeted: Hamstrings, quads, glutes, lower back
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 10-12 reps per set on each arm
  • Variations:
  • Alternative:

How to do Single Arm Dumbbell Deadlift

Start by placing a 30-40 lb dumbbell on the ground between your feet and standing in a shoulder-width stance, with toes pointed out moderately. Reach down to grab the dumbbell using one hand, keeping your back arched and abs tight. Make sure your nonworking arm hangs straight down at the side. After completing a set, take 2-3 minutes rest before switching to the other side.

Single Arm Dumbbell Deadlift

One Arm Dumbbell Deadlift Tips

  • Keep the working arm straight all through the movement to perform the exercise in a safe and proper way.
  • Do as many warm-up sets, using a light dumbbell, as necessary before performing the exercise with a heavier weight.

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