One-Arm Side Deadlift
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.
How to program the One-Arm Side Deadlift
Sets and reps
As a compound movement, the One-Arm Side Deadlift responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The One-Arm Side Deadlift is rated expert. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the One-Arm Side Deadlift work?
The One-Arm Side Deadlift primarily targets the Quadriceps. It also recruits the Abdominals, Calves, Glutes, Hamstrings, Lower Back, Traps as supporting muscles.
What equipment do I need for the One-Arm Side Deadlift?
You need Barbell. Difficulty level: Expert.
How many sets and reps of the One-Arm Side Deadlift should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
