One-Arm Side Deadlift

How to do the One-Arm Side Deadlift

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

Muscles worked

Role	Muscles
Primary	quads
Secondary	abs, calves, glutes, hamstrings, lower back, traps
Equipment	barbell
Difficulty	expert
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Bodyweight Walking Lunge Bodyweight Freehand Jump Squat Bodyweight Squats - With Bands Resistance Bands Dumbbell Squat Dumbbell Dumbbell Squat To A Bench Dumbbell Plie Dumbbell Squat Dumbbell

Easier than the One-Arm Side Deadlift

Same movement pattern, lower entry difficulty — work up from here.

Sandbag Load beginner · Other Equipment Cable Deadlifts beginner · Cable Machine Backward Drag beginner · Other Equipment

Superset the One-Arm Side Deadlift with

Opposing hamstrings work — alternate sets without extra rest.

Power Clean hamstrings Romanian Deadlift hamstrings Snatch Pull hamstrings Stiff-Legged Barbell Deadlift hamstrings

Common questions

What muscles does the One-Arm Side Deadlift work?

The One-Arm Side Deadlift primarily works the quads, with the abs, calves, glutes, hamstrings, lower back, and traps as secondary movers. Sandbag Load, Cable Deadlifts, and Hang Clean train the same muscle, across 9 equipment types.

What equipment do you need for the One-Arm Side Deadlift?

A Barbell. Without a barbell, Bodyweight Walking Lunge, Freehand Jump Squat, and Squats - With Bands train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.

Is the One-Arm Side Deadlift suitable for beginners?

It is rated expert. Start with Sandbag Load, Cable Deadlifts, and Backward Drag and work up.

Where should the One-Arm Side Deadlift go in a workout?

Early — the One-Arm Side Deadlift is compound, working 7 muscle groups, so run it first or second while you are fresh, then superset Power Clean and Romanian Deadlift later.

Similar exercises

Sandbag Load Other Equipment Cable Deadlifts Cable Machine Hang Clean Barbell Hang Clean - Below the Knees Barbell Power Snatch from Blocks Barbell Snatch from Blocks Barbell