How to Do the One-Arm Side Deadlift
💪 Quadriceps, Abdominals, Calves, Glutes, Hamstrings, Lower Back, Traps🏋️ Barbell📊 Expert🏷️ Strength
How to perform it
- 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.
Muscles worked
The One-Arm Side Deadlift primarily targets your Quadriceps, with support from your Abdominals, Calves, Glutes, Hamstrings, Lower Back, Traps. You'll need barbell.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the One-Arm Side Deadlift slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.