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Last week I showed you how to perform the dumbbell sumo deadlift. Today, you're going to learn how to do the one arm side deadlift with dumbbell. This deadlift variation is useful for developing upper body strength.
Benefits of the one arm side deadlift with dumbbell:
- strengthens glutes
- strengthens hamstrings
- strengthens legs
- strengthens biceps
- strengthens forearm
- strengthens grip
- strengthens core
Training with a dumbbell is an excellent way for beginners to learn proper form and technique to beginners.
How To Do Dumbbell One Arm Side Deadlifts
You'll need only one dumbbell for this exercise. For a warm up, place the weight on the floor and stand next to it. Now bend your knees and grasp the dumbbell in one hand. Take a deep breath and use your hips to push yourself to an upright position. Now exhale as you bend your knees and lower yourself to the floor. Repeat this for ten reps then train the other side of your body. From there, get a heavier dumbbell. As with the previous deadlift exercises, you want to workout for up to six reps per set. Workout for five sets per side but not to fatigue. It's okay if you're not able to complete as many reps when you do all of your sets. After you've completed five sets, you can do other exercises. Increase the amount you lift by 5 - 10 pounds every week. Once you've achieved the heaviest weighted dumbbell, you're ready to perform side deadlifts with barbell. You'll find them much easier to do with faster progression because your body will have developed a lot of strength.
Now is the time to get in shape. Spring is almost here, and with it comes warmer weather and more time outdoors. You'll be able to put your whole body strength to good use.
"Great Chest and Whole Body Workouts: How To Do Dumbbell One Arm Side Deadlift" copyright 2011 Great Chest Workouts. All Rights Reserved.
