One-Arm Side Deadlift

The One-Arm Side Deadlift is an advanced barbell exercise that primarily targets the Quads.

Muscles Worked

In Position

How to Do the One-Arm Side Deadlift

1. 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.
2. 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.
3. 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.
4. 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.
5. 5Repeat for the recommended amount of repetitions.
6. 6Switch arms and repeat the movement.

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