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All exercises

Barbell one arm side deadlift

Advanced

Barbell one arm side deadlift is a compound barbell exercise for the glutes, also working the hamstrings, quads, and lower back.

Trained one side at a time.

What it works

Primary muscle

Glutes

Also works

HamstringsQuadsLower back

Equipment
Barbell
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
3 min

How to do it

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

What to do instead

  • Barbell sumo deadliftBarbell
  • Barbell single leg deadliftBarbell
  • Barbell deadliftBarbell
  • Barbell romanian deadliftBarbell
  • Cable deadliftCable
  • Trap bar deadliftTrap bar

Easier variations

  • Barbell deadliftBarbell
  • Barbell rack pullBarbell
  • Barbell romanian deadliftBarbell
  • Barbell sumo deadliftBarbell
Logged today · 3 min restBarbell one arm side deadlift

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