One-Arm Side Deadlift

QuadsBarbellAdvancedCompound

One-Arm Side Deadlift — finish position — Finish

Muscles worked

PrimaryQuads

SecondaryAbs, Calves, Glutes, Hamstrings, Lower back, Traps

How to do it

01
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.
02
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.
03
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.
04
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.
05
Repeat for the recommended amount of repetitions.
06
Switch arms and repeat the movement.

In the app

One-Arm Side Deadlift appears when you own a barbell and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

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