TETSUBarbell One Arm Side Deadlift
The Barbell One Arm Side Deadlift is a barbell exercise for the upper legs that primarily targets the glutes, with the hamstrings, quadriceps and lower back assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Barbell One Arm Side Deadlift
- Stand with your feet shoulder-width apart, holding a barbell in one hand with an overhand grip.
- Keep your back straight and your core engaged.
- Bend at the hips and lower the barbell towards the outside of your leg, keeping your arm straight and your chest up.
- Lower the barbell as far as you can while maintaining good form.
- Pause for a moment, then slowly return to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Common questions
What muscles does the Barbell One Arm Side Deadlift work?
The Barbell One Arm Side Deadlift primarily targets the glutes. The hamstrings, quadriceps and lower back work as supporting muscles.
What equipment do I need for the Barbell One Arm Side Deadlift?
You need a barbell to perform the Barbell One Arm Side Deadlift.
How many sets and reps of the Barbell One Arm Side Deadlift should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Barbell One Arm Side Deadlift works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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