One-Arm Side Deadlift
Muscles worked
Instructions
- 1Stand 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.
- 2Grasp 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.
- 3Use 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.
- 4Slowly bring the barbell back down while inhaling. Tip: Make sure to bend your knees while lowering the weight to avoid any injury from occurring.
- 5Repeat for the recommended amount of repetitions.
- 6Switch arms and repeat the movement.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About One-Arm Side Deadlift
The one-arm side deadlift is performed from the side of the bar rather than facing it, using a suitcase-style grip with the palm facing inward. This orientation completely changes the pulling mechanics compared to a classic deadlift: the torso must stay more upright and the core works hard in lateral anti-flexion to resist the imbalance created by loading only one side. It's an excellent exercise for building unilateral bracing and correcting side-to-side strength asymmetries. It intensely engages the quads, obliques, and forearms in addition to the usual deadlift posterior chain. It's best reserved for advanced lifters who already have solid conventional deadlift technique and strong bracing.
check_circleBenefits
- check_circleBuilds lateral anti-flexion bracing
- check_circleCorrects side-to-side strength asymmetries
- check_circleHeavily engages the quads and forearms
- check_circleGreat complement to the classic deadlift for unilateral strength
lightbulbExecution tips
- lightbulbKeep the torso as upright as possible despite the unilateral load
- lightbulbBend the knees well to descend rather than rounding the back
- lightbulbUse a wrist strap if grip becomes the limiting factor
- lightbulbBalance the rep count between both sides
warningCommon mistakes
- warningLetting the torso lean excessively toward the load
- warningRounding the back instead of bending the knees more
- warningNeglecting one side over the other
- warningUsing too heavy a load before mastering balance
helpFrequently asked questions
Why does the torso need to stay so upright?expand_more
Because the unilateral load creates lateral imbalance that only an upright torso and strong bracing can control.
Is this exercise beginner-friendly?expand_more
No, it already requires solid conventional deadlift technique and strong bracing before attempting it.
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