One-Arm Side Deadlift
An advanced compound strength exercise that works the quads, using a barbell.
Starting position
End position
How to Do 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.
Muscles Worked
Alternatives to One-Arm Side Deadlift
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
One-Arm Overhead Kettlebell Squats
An advanced compound strength exercise that works the quads, using a kettlebell.
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2
One Leg Barbell Squat
An advanced compound strength exercise that works the quads, using a barbell.
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3
Leverage Deadlift
A beginner compound strength exercise that works the quads, using a machine.
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4
Trap Bar Deadlift
A beginner compound strength exercise that works the quads.
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5
Barbell Side Split Squat
A beginner compound strength exercise that works the quads, using a barbell.
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6
Kettlebell Pistol Squat
An advanced compound strength exercise that works the quads, using a kettlebell.
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7
Squats
The squat is the king of lower body exercises, targeting the quadriceps, glutes, and hamstrings while building core stability. It's a fundamental movement pattern that translates directly to everyday activities.
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8
Barbell Squat To A Bench
An advanced compound strength exercise that works the quads, using a barbell.
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9
Box Squat with Chains
An advanced compound strength exercise that works the quads, using a barbell.
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10
Speed Squats
An advanced compound strength exercise that works the quads, using a barbell.
Frequently Asked Questions
What muscles do one-arm side deadlift work?
One-Arm Side Deadlift primarily works the quads. The abs, calves, glutes, hamstrings, lower back and traps assist as secondary muscles.
What equipment do I need for one-arm side deadlift?
One-Arm Side Deadlift uses barbell.
One-Arm Side Deadlift: is it suitable for beginners?
One-Arm Side Deadlift is rated advanced. High skill or high load. Worth earning rather than starting with.
What can I do instead of one-arm side deadlift?
One-Arm Overhead Kettlebell Squats, One Leg Barbell Squat, Leverage Deadlift train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my one-arm side deadlift reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; one-arm side deadlift can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your One-Arm Side Deadlift with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.