The stronger the grip, the better the result
Last reviewed: 20.10.2021
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In the exercise below, you hold the bar in one hand, as if it were a dumbbell. Trying to maintain balance, you actively reduce the muscles of your torso. The result is a strong, inflated body. For each exercise, do 3 sets of 6 repetitions with each hand. Rest 60 seconds between sets and at least 1 day between workouts.
Deadlift with one hand
Take the bar in the right hand and press it against the side of the body. Take your hips back and bend your knees (do squats), hips parallel to the floor. Stop for a second. Then, without rounding your back, push your feet off the floor and stand up. Do one approach, then repeat the same with the left hand.
One-sided presses from the shoulders
Standing position, take in the right hand the bar of the bar. Keep it in the central part at the face level, the vulture is perpendicular to the shoulders. Squeeze the neck up until the arm is fully straightened, then lower it to its original position. Repeat with your left hand.
Thrust rod with one hand
Take the neck with your right hand, put your left hand and your left knee on the bench. Back straight, Take the right elbow back while holding the bar in a stable position. Wait a second, then lower your hand. Finish the approach, then change the position and repeat with the left hand.