Barbell One Arm Side Deadlift

Muscles worked

Setup

1. Place a loaded barbell on the floor and stand parallel to it, so the center of the bar is aligned with your mid-foot.
2. Set your feet hip-width apart and hinge at the hips while keeping your chest up and back flat.
3. Grip the exact center of the barbell with one hand using a firm overhand grip.
4. Extend your non-working arm out to the side or make a tight fist to create full-body tension and maintain balance.

How to do it

1. Inhale deeply and brace your core, focusing on keeping your shoulders and hips perfectly level.
2. Exhale as you drive through your heels to stand up straight, pulling the barbell upward while keeping it close to your leg.
3. Finish in a tall standing position with your hips locked out, ensuring you do not lean away from the weight.
4. Inhale as you hinge your hips back to lower the barbell with control, maintaining a neutral spine until the plates touch the floor.

Form checklist

• Keep your shoulders and hips square to the front; do not allow the barbell to pull you into a side-bend.
• Maintain a neutral spine from head to pelvis throughout the entire movement.
• Ensure the barbell remains parallel to your feet and does not rotate or tilt.
• Distribute your weight evenly across both feet, avoiding the tendency to shift toward the unweighted side.

Pro tips

• Focus on 'anti-lateral flexion' by imagining you are wearing a tight corset that prevents your torso from tilting toward the bar.
• Squeeze the barbell as hard as possible to engage the rotator cuff and stabilize the shoulder joint under the heavy load.
• Use a slow 3-second eccentric (lowering) phase to maximize the demand on your obliques and glutes.

Make it harder

• Perform the exercise standing on a small platform or weight plate to create a deficit, increasing the range of motion.
• Add a 2-second pause at the bottom of the rep just before the plates touch the floor to eliminate momentum.

Frequently asked

What muscles does the barbell one arm side deadlift work?

The barbell one arm side deadlift primarily targets the erector spinae, glutes, and hamstrings, and also works the adductors, obliques, and quadriceps as secondary muscles.

What equipment do you need for the barbell one arm side deadlift?

The barbell one arm side deadlift uses barbell and weight plate.

Is the barbell one arm side deadlift good for beginners?

The barbell one arm side deadlift is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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