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One-Arm Side Deadlift

A expert strength exercise for the quads, done with a barbell.

One-Arm Side Deadlift: starting positionOne-Arm Side Deadlift: finishing position
Main muscles
Quads
Also works
Abs, Calves, Glutes, Hamstrings, Lower back and Upper back
Equipment
Barbell
Level
Expert
Type
Compound
Movement
Pull

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.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the One-Arm Side Deadlift

Questions

What muscles does the One-Arm Side Deadlift work?

Mainly the quads, with the abs, calves, glutes, hamstrings, lower back and upper back helping.

Is the One-Arm Side Deadlift good for beginners?

It's rated expert. Beginners can build up to it with a simpler variation first.

What can I do instead of the One-Arm Side Deadlift?

Good alternatives that train the quads: Barbell Squat To A Bench, Box Squat with Chains, Front Barbell Squat or Front Barbell Squat To A Bench.

How many sets and reps of the One-Arm Side Deadlift should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).