This exercise involves lifting a barbell with one arm while standing on one leg and keeping the other leg lifted off the ground. It targets the muscles in the lower back, glutes, and hamstrings, as well as improving balance and stability.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Targets the biceps and forearms
- Increases arm strength and size
- Improves grip strength
- Engages the core muscles for stability
- Allows for a greater range of motion compared to traditional bicep curls
- Can be easily modified by adjusting the incline of the bench
How to perform
- Stand with your feet shoulder-width apart and place a barbell on the ground to your side.
- With one hand, grip the barbell and lift it up to your hip level.
- Keeping your back straight and your core engaged, hinge at your hips and lower the barbell towards the ground.
- Lower the barbell as far as you can while maintaining proper form.
- Slowly lift the barbell back up to your hip level.
- Repeat for the desired number of repetitions on one side before switching to the other side.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Lower Back
Primary
Obliques
Primary
Abs
Secondary