Barbell One Arm Side Deadlift

Barbell One Arm Side Deadlift

The Barbell One Arm Side Deadlift is a compound exercise that primarily targets the muscles of the posterior chain, including the glutes, hamstrings, and lower back. This exercise is an excellent way to build overall strength and stability in the lower body, while also engaging the core and improving balance. To perform the Barbell One Arm Side Deadlift, you'll need a barbell and proper weights. Begin by standing next to a loaded barbell, with your feet slightly wider than hip-width apart. Position the barbell on the outside of your foot, closer to your instep. Hinge at your hips and slightly bend the knee of the leg closest to the barbell, while keeping the other leg straight. Reach down with the hand on the same side as the bent knee, grasping the barbell with an overhand grip. Engage your core and ensure a neutral spine throughout the movement. With a gradual and controlled movement, drive through your heel and extend your hips and knee, straightening your body and lifting the barbell off the ground. Focus on squeezing your glutes and maintaining a strong core as you lift the weight. Pause briefly at the top of the movement, then lower the barbell back down with control. Remember to start with lighter weights and gradually increase the load as you become more comfortable with the exercise. Keep in mind that this exercise requires good form and concentration to prevent injury, so always maintain proper technique throughout. Incorporate the Barbell One Arm Side Deadlift into your routine for a well-rounded lower body workout that will enhance your strength and stability.


  • Start by setting up a barbell on the floor, with one side resting on an elevated platform such as a weight plate or a step.
  • Stand next to the barbell and position your feet shoulder-width apart.
  • Bend down and grasp the barbell with one hand, using an overhand grip.
  • Keep your back straight and engage your core muscles.
  • Initiate the movement by driving through your heels and straightening your legs, simultaneously raising the barbell up to the side of your body.
  • At the top of the movement, squeeze your glutes and maintain a tall posture.
  • Slowly lower the barbell back down to the starting position, ensuring controlled movement.
  • Perform the desired number of repetitions with one arm before switching to the other side.
  • Keep your breathing consistent throughout the exercise, exhaling as you lift the barbell and inhaling as you lower it.
  • Incorporate this exercise into your routine to target the glutes, hamstrings, and lower back muscles.

Tips & Tricks

  • Focus on maintaining proper form and technique to prevent injury.
  • Engage your core muscles to stabilize your body during the movement.
  • Start with a lighter weight and gradually increase as you become more comfortable with the exercise.
  • Incorporate this exercise into your routine at least twice a week to see significant improvements.
  • Ensure that you breathe properly throughout the exercise, exhaling during the effort phase and inhaling during the return phase.
  • Listen to your body and rest if you experience any pain or discomfort.
  • Stretch your muscles before and after the exercise to improve flexibility and prevent muscle imbalances.
  • Consider working with a qualified fitness trainer to learn the correct technique and form.
  • Fuel your body with a balanced diet to support muscle growth and recovery.
  • Stay consistent with your workouts and gradually increase the intensity over time for continuous progress.


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