One-Arm Side Deadlift
How to do the One-Arm Side Deadlift with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Abs, Calves, Glutes, Hamstrings, Lower Back, Traps
Barbell
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.
Log it, see it on your body.
Every One-Arm Side Deadlift set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
More quads exercises
One-Arm Side Deadlift: common questions
What muscles does the One-Arm Side Deadlift work?
The One-Arm Side Deadlift primarily works the Quads. It also recruits the Abs, Calves, Glutes, Hamstrings, Lower Back and Traps as supporting muscles.
Is the One-Arm Side Deadlift suitable for beginners?
The One-Arm Side Deadlift is an expert-level exercise. It demands well-developed strength, mobility and technique, so it suits experienced lifters more than beginners.
What equipment do I need for the One-Arm Side Deadlift?
To do the One-Arm Side Deadlift you'll need a barbell.
Is the One-Arm Side Deadlift a compound or isolation exercise?
The One-Arm Side Deadlift is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the One-Arm Side Deadlift with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your One-Arm Side Deadlift sets, free.
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