One-Arm Side Deadlift, starting positionOne-Arm Side Deadlift, finishing position
How to Perform
1Stand to the side of a barbell next to its center. Bend your knees and lower your body until you are able to reach the barbell.
2Grasp the bar as if you were grabbing a briefcase (palms facing you since the bar is sideways). You may need a wrist wrap if you are using a significant amount of weight. This is your starting position.
3Use your legs to help lift the barbell up while exhaling. Your arms should extend fully as bring the barbell up until you are in a standing position.
4Slowly bring the barbell back down while inhaling. Tip: Make sure to bend your knees while lowering the weight to avoid any injury from occurring.
5Repeat for the recommended amount of repetitions.
6Switch arms and repeat the movement.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•As a compound movement, this exercise works multiple muscle groups efficiently
One-Arm Side Deadlift primarily targets the Quadriceps. It also works the Abdominals, Calves, Glutes, Hamstrings, Lower Back, Traps as secondary muscles.
What equipment do I need for One-Arm Side Deadlift?
One-Arm Side Deadlift requires Barbell.
Is One-Arm Side Deadlift suitable for beginners?
One-Arm Side Deadlift is classified as expert level. Beginners should master foundational movements first.
Alternatives to One-Arm Side Deadlift
Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.
