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How to do Barbell One Arm Side Deadlift

The barbell one arm side deadlift is a unilateral deadlift variation that targets the glutes, hamstrings, quadriceps, and lower back. It requires holding a barbell in one hand and performing a deadlift motion to the side of the body, challenging balance, grip strength, and core stability.

Barbell One Arm Side Deadlift demonstration
Primary muscles
Hamstrings, Glutes and Lower back
Equipment
Barbell
Level
Advanced
Category
Legs

How to do Barbell One Arm Side Deadlift, step by step

  1. Stand with your feet shoulder-width apart, holding a barbell in one hand with an overhand grip.
  2. Keep your back straight and your core engaged.
  3. Bend at the hips and lower the barbell towards the outside of your leg, keeping your arm straight and your chest up.
  4. Lower the barbell as far as you can while maintaining good form.
  5. Pause for a moment, then slowly return to the starting position.
  6. Repeat for the desired number of repetitions, then switch sides.

Muscles worked

Barbell One Arm Side Deadlift works your hamstrings, glutes and lower back as the main movers, with help from your forearms, quadriceps and trapezius.

Track Barbell One Arm Side Deadlift in SPLYT

Barbell One Arm Side Deadlift is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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