How to Do One-Arm Side Deadlift

Step-by-step instructions, muscles worked and workouts that use the one-arm side deadlift.

Main muscles	Quads
Also works	Abs, Calves, Glutes, Hamstrings, Lower Back, Traps
Equipment	Barbell
Level	Expert
Type	Strength

How to do 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.