Legs
The main muscle group listed for this exercise.
Exercise guide
One-Arm Side Deadlift
One-Arm Side Deadlift is an expert-level leg exercise performed with a barbell. It also involves the core, glutes, and back.
Barbell
The equipment listed for this variation.
Expert
The recorded setup and movement complexity.
Legs
One-Arm Side Deadlift also involves core, glutes, back.
Strength
Movement pattern: hinge. This is a compound exercise.
Expert
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do One-Arm Side Deadlift
- Stand 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.
- Grasp 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.
- Use 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.
- Slowly bring the barbell back down while inhaling. Tip: Make sure to bend your knees while lowering the weight to avoid any injury from occurring.
- Repeat for the recommended amount of repetitions.
- Switch arms and repeat the movement.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
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Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
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View exerciseDeadlift with Chains
Deadlift with Chains is an expert-level leg exercise performed with a barbell. It also involves the arms, glutes, and back.
View exerciseReverse Band Deadlift
Reverse Band Deadlift is an expert-level leg exercise performed with a barbell. It also involves the glutes and back.
View exerciseReverse Band Sumo Deadlift
Reverse Band Sumo Deadlift is an expert-level leg exercise performed with a barbell. It also involves the glutes, arms, and back.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about One-Arm Side Deadlift.
What muscles does One-Arm Side Deadlift work?
One-Arm Side Deadlift primarily trains the legs and also involves the core, glutes, and back.
Is One-Arm Side Deadlift beginner-friendly?
It is listed as expert.
What equipment do I need for One-Arm Side Deadlift?
This variation uses a barbell.
Track this exercise for free in Logbook.
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