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The stronger the grip, the better the result
Medical expert of the article
Last reviewed: 04.07.2025
In the exercise below, you hold a barbell in one hand, as if it were a dumbbell. Trying to maintain balance, you actively contract your core muscles. The result is a strong, pumped-up body. For each exercise, do 3 sets of 6 reps with each arm. Rest 60 seconds between sets and at least 1 day between workouts.
One arm deadlift
Take the barbell in your right hand and press it to the side of your body. Move your hips back and bend your knees (do a squat), thighs parallel to the floor. Stop for a second. Then, without rounding your back, push off the floor with your feet and stand up. Do 1 approach, then repeat the same with your left hand.
Unilateral Shoulder Presses
Standing position, take the barbell in your right hand. Hold it in the center at face level, the bar perpendicular to your shoulders. Press the bar up until your arm is fully straightened, then lower it to the starting position. Repeat with your left hand.
One-arm barbell row
Grab the bar with your right hand, place your left hand and left knee on the bench. Keep your back straight, move your right elbow back, while keeping the bar stable. Wait a second, then lower your hand. Complete the set, then switch positions and repeat with your left hand.