One-Arm Side Deadlift

The One-Arm Side Deadlift is a compound strength exercise performed with a barbell. It primarily targets the quadriceps, with the abdominals, calves, glutes, hamstrings, lower back, and traps working as secondary muscles. Suitable for advanced lifters.

Primary Muscles

quadriceps

Secondary Muscles

abdominals calves glutes hamstrings lower back traps

Level

expert

Mechanic

compound

Equipment

barbell

Category

strength
One-Arm Side Deadlift - Step 0 One-Arm Side Deadlift - Step 1

Instructions

  1. Stand with a barbell or dumbbell at one side, feet hip-width apart.
  2. Bend at the hips and knees to grip the weight with one hand.
  3. Stand up by extending your hips and knees, keeping the weight at your side.
  4. Lower back down with control.
  5. Complete all reps on one side before switching.

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