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Single Arm Dumbbell Deadlift – Synergy Exercise Index

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The added range of motion is an advanced variation and should be only used after the conventional and sumo deadlift exercise are performed with efficiency.

Benefits of the Single Arm Deadlift -Deadlifts work your back, legs & forearms / grip.

Back Strength. Your back stays straight while the weight of the bar tries to bend it. Keeping your back rigid builds back strength. Lower back should be tight and the upper back should be relaxed.

Leg Strength. Bringing your hips forward strengthen your hamstrings & glutes. Straightening your knees strengthen your quads. Squeeze at lock out but do not hyperextend

Grip Strength. You need to grip the barbell hard so it doesnt roll out of your hands when doing Deadlifts. This builds forearms & grip strength – go double over grip until it is too difficult then alternate.

Core strength – (core pertaining to the central muscles of the body; lower back, glutes and the abdominal region) is a very important muscular health component. The core supports the body in almost every movement and position, and the deadlift is the key core strength building movement.

Plus the single arm will add anti- rotation stabilization

– Joe Hashey, CSCS –

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