One-Arm Side Deadlift
The One-Arm Side Deadlift is a advanced barbell exercise that works the Quads. Follow the steps below.
Target musclesQuads
EquipmentBarbell
LevelAdvanced
How to do the One-Arm Side Deadlift
- 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.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.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.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.Repeat for the recommended amount of repetitions.Switch arms and repeat the movement.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
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Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.