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One-Arm Side Deadlift

Performed unilaterally with one arm to expose left/right asymmetries, this variation primarily targets your Quadriceps, with support from Abdominals, Calves, Glutes, Hamstrings, Lower Back, Traps. It requires barbell and is best suited to expert lifters.

Expert level · Equipment: Barbell · Compound · Pull

Primary muscles: Quadriceps Secondary muscles: Abdominals, Calves, Glutes, Hamstrings, Lower Back, Traps

How to perform One-Arm Side Deadlift

  1. Step 1. 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.
  2. Step 2. 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.
  3. Step 3. 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.
  4. Step 4. 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.
  5. Step 5. Repeat for the recommended amount of repetitions.
  6. Step 6. Switch arms and repeat the movement.

Frequently asked questions

What is the primary muscle focus of the one-arm side deadlift?

While the movement involves the posterior chain, the side-loading position places significant mechanical tension on the quadriceps to drive the initial ascent.

How should I position my feet for this exercise?

Stand with your feet shoulder-width apart and the barbell positioned parallel to your side. Ensure your center of gravity remains over the mid-foot to prevent the weight from pulling you off balance.

What is a common mistake to avoid during the lift?

Avoid allowing the torso to tilt or rotate toward the weighted side. Maintaining a level spine and square shoulders is essential for spinal safety and effective quad engagement.

How can a beginner progress to the full barbell version?

Beginners should start with a kettlebell or dumbbell placed at their side to master the hip hinge and lateral stability. This reduces the rotational torque caused by the length of a standard barbell.

What is the recommended set and rep range for this movement?

Perform 3 to 4 sets of 8 to 12 repetitions per side. This range balances the demand for lateral stability with the hypertrophy goals typical for quadriceps-focused training.

Sample sets & reps for One-Arm Side Deadlift

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Quadriceps exercises

  • All Fours Quad Stretch — stretch
  • Alternate Leg Diagonal Bound — other
  • Backward Drag — other
  • Bear Crawl Sled Drags — sled
  • Bench Jump — bodyweight

See all Quadriceps exercises →

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