One-Arm Side Deadlift
Strength · Expert · Quads
Tap the demo to pause the motion.
Open the app →- Primary muscles
- Quads
- Secondary
- Abs, Calves, Glutes, Hamstrings, Lower Back, Traps
- Equipment
- Barbell
- Force
- Pull
- Mechanic
- Compound
- Level
- Expert
Muscles worked
Quads
Also works: Abs, Calves, Glutes, Hamstrings, Lower Back, Traps
How to do it — One-Arm Side Deadlift
- 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.
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