How to do the Barbell One Arm Side Deadlift
Barbell One Arm Side Deadlift is an intermediate multi-joint compound pulling exercise targeting the Glutes in the Upper Legs region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Hamstrings and Quadriceps.
Barbell One Arm Side Deadlift demonstration · © GymiaFit
Barbell One Arm Side Deadlift at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings, Quadriceps, Lower Back
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Barbell One Arm Side Deadlift step by step
- 1Stand with your feet shoulder-width apart, holding a barbell in one hand with an overhand grip.
- 2Keep your back straight and your core engaged.
- 3Bend at the hips and lower the barbell towards the outside of your leg, keeping your arm straight and your chest up.
- 4Lower the barbell as far as you can while maintaining good form.
- 5Pause for a moment, then slowly return to the starting position.
- 6Repeat for the desired number of repetitions, then switch sides.
Barbell One Arm Side Deadlift — questions
What muscles does the Barbell One Arm Side Deadlift work?
The Barbell One Arm Side Deadlift primarily targets the Glutes. It also recruits the Hamstrings, Quadriceps, Lower Back as secondary movers.
What equipment do I need for the Barbell One Arm Side Deadlift?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell One Arm Side Deadlift suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell One Arm Side Deadlift?
Barbell Deadlift, Barbell Narrow Stance Squat, Barbell Romanian Deadlift train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Barbell One Arm Side Deadlift demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.