exercise.id: 0066 Equipo: barbell

barbell one arm side deadlift

exercise.body_part: upper legs exercise.target: glutes Grupo: hamstrings

exercise.synergist:

hamstrings quadriceps lower back

exercise.instructions.title exercise.instructions.subtitle

Chinese

双脚分开与肩同宽站立，一只手握住杠铃，正握。保持背部挺直，核心肌群参与。臀部弯曲，将杠铃向腿外侧放低，保持手臂伸直，挺胸。尽可能降低杠铃，同时保持良好的姿势。暂停片刻，然后慢慢回到起始位置。重复所需的重复次数，然后换边。

🇬🇧 English (Fallback)

Stand with your feet shoulder-width apart, holding a barbell in one hand with an overhand grip. Keep your back straight and your core engaged. Bend at the hips and lower the barbell towards the outside of your leg, keeping your arm straight and your chest up. Lower the barbell as far as you can while maintaining good form. Pause for a moment, then slowly return to the starting position. Repeat for the desired number of repetitions, then switch sides.

exercise.cta.title

exercise.cta.desc1 barbell one arm side deadlift exercise.cta.desc2

exercise.cta.button