Protected preview
Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Lower back Biceps Glutes
- Secondary muscles
- Trapezius Quadriceps
- Equipment
- Barbell
Barbell One Arm Single Deadlift
4 steps Updated 29/08/2026
Barbell One Arm Single Deadlift is a free weights exercise targeting Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus) using Barbell.
Step by step
How to perform it
- 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.
Continue from here
Variations and related exercises
Barbell Rack Pull
3 Leg Dog Pose
4 Corners Side Step
45 Degree Hyperextension (Arms in Front of Chest)
Last updated: 29/08/2026
Back to all exercises
Barbell One Arm Single Deadlift
Add it to your program
Build a program