Legs·Barbell·Compound
One-Arm Side Deadlift
Quads · Barbell
Advanced
Body Part
Legs
Equipment
Barbell
Level
Advanced
Type
Compound
Force
Pull
The One-Arm Side Deadlift is an advanced barbell exercise that primarily targets the Quads.
Muscles Worked
Quads primaryCore secondaryCalves secondaryGlutes secondaryHamstrings secondaryLower Back secondaryTraps secondary
How to Do the 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.
Related Exercises
Exercise data from the open-source Free Exercise DB.