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One-Arm Side Deadlift

Exercise Data

Type: Strength
Main Muscle Worked: Quadriceps
Other Muscles: Abdominals, Calves, Glutes, Hamstrings, Lower Back, Traps
Equipment: Barbell
Mechanics Type: Compound
Level: Expert
Sport: No
Force: Pull
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One-Arm Side Deadlift
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One-Arm Side Deadlift
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One-Arm Side Deadlift Guide

Main Muscle: Quadriceps

  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. 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. 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. 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. Repeat for the recommended amount of repetitions.
  6. Switch arms and repeat the movement.

Caution: This is not an exercise that is recommended for people with lower back problems. Also, jerking motions or doing too much weight can injure your back.

Variations: The exercise can also be performed with a dumbbell as described above.



Alternative Exercises For One-Arm Side Deadlift

No alternative exercises found. Know of one? Tell us in the tips section below.

Top 5 Rated Quadriceps Exercises

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of people found this tip helpful

pandya.viraj

Tip: One-Arm Side Deadlift

Exercise Rating
9/10

Mar 11, 2011 10:27 PM: well its good compound exercise every one should try to reach this but only thing is its vulnerable for back so be master in deadlifts and keep training in same exercise to master yourself......

pandya.viraj BodyStats
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