One-Arm Side Deadlift

An advanced strength exercise for the quads, abs, calves, glutes, hamstrings and back, done with a barbell.

Movement guide

One-Arm Side Deadlift

Demand · source-assignedHard (unreviewed)

Equipment requiredA barbell

Muscle focusQuads · Abs · Calves · Glutes · Hamstrings · Back

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

Clean deadlift demonstrated on the 3D figure

3D demoClean deadliftIntermediate · A barbell

Similar move, intermediate grade.

This move

One-Arm Side DeadliftAdvanced · A barbell

Advanced grade (source-assigned).

Harder option

No harder option is listed yet. Add load, slow the lowering or add reps.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.
Switch arms and repeat the movement.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Quads. Also: Abs, Calves, Glutes, Hamstrings, Back.

Equipment

A barbell

Level

Advanced (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Leverage Deadlift demonstrated on the 3D figure

3D demoLeverage DeadliftBeginner · Strength machine

Sumo deadlift demonstrated on the 3D figure

3D demoSumo deadliftAdvanced · A barbell

Trap bar (hex bar) deadlift demonstrated on the 3D figure

3D demoTrap bar (hex bar) deadliftIntermediate · Other / check instructions

Car Deadlift demonstrated on the 3D figure

3D demoCar DeadliftIntermediate · Other / check instructions

Rickshaw Deadlift demonstrated on the 3D figure

3D demoRickshaw DeadliftIntermediate · Other / check instructions

Back squat with bands demonstrated on the 3D figure

3D demoBack squat with bandsAdvanced · A barbell + A band

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Questions people ask

What muscles does the One-Arm Side Deadlift work?

Mainly the quads, with help from the abs, calves, glutes, hamstrings and back.

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

A barbell.

Is the One-Arm Side Deadlift good for beginners?

It is an advanced move. The grade comes from the source database and has not been independently reviewed. Build up to it with the Clean deadlift first.

What is an easier alternative to the One-Arm Side Deadlift?

Try the Clean deadlift. It works similar muscles at a lower grade.