One-Arm Side Deadlift
The One-Arm Side Deadlift is a expert compound movement that activates 7 muscle groups simultaneously. It primarily targets the Quadriceps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The quadriceps handles the primary load during this movement. The abdominals and calves and glutes and hamstrings and lower back and traps assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
- • Keep the bar path as vertical as possible over your base of support.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the One-Arm Side Deadlift work?
The One-Arm Side Deadlift primarily works the Quadriceps. Secondary muscles include the Abdominals, Calves, Glutes, Hamstrings, Lower Back, Traps, which assist during the movement.
Is the One-Arm Side Deadlift good for beginners?
The One-Arm Side Deadlift is an advanced exercise. It requires solid baseline strength and good movement control. Work through beginner and intermediate variations before attempting this one.
What equipment do I need for the One-Arm Side Deadlift?
You need barbell to perform the One-Arm Side Deadlift. Most commercial gyms will have this available.
Track your estimated one-rep max over time. Use our 1RM calculator to see where you stand, or let RepStack compute it automatically after every set.
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