PlanWorkouts

Exercise 0066 · REF 2DxtqHL

Barbell One Arm Side Deadlift exercise animation

Barbell One Arm Side Deadlift

Category
Upper Legs
Equipment
Barbell
Target
Glutes

The one-arm side deadlift lifts the bar from an offset position beside the body rather than in front, which changes the demand on the grip, core, and lower back considerably compared to a conventional deadlift. It builds real anti-rotation and anti-lateral-flexion strength through the trunk. Keep the weight light while learning the position, since the offset load is less forgiving of a rounded back.

How to Do the Barbell One Arm Side Deadlift

  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

The Barbell One Arm Side Deadlift primarily targets the Glutes, with Hamstrings as the primary synergist muscle group, along with the Quadriceps, Lower Back.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have barbell? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Cable Deadlift Cable Deadlift Cable · Glutes

FAQ

What muscles does the Barbell One Arm Side Deadlift work?
The Barbell One Arm Side Deadlift primarily targets the glutes, with the hamstrings and quadriceps, lower back assisting.
What equipment do I need for the Barbell One Arm Side Deadlift?
The Barbell One Arm Side Deadlift is done with a barbell.
What's a good alternative to the Barbell One Arm Side Deadlift?
If you don't have access to a barbell, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.