Hominin · exercise
One-Arm Side Deadlift
One-Arm Side Deadlift is a expert strength exercise using barbell. It works the quadriceps, with help from the abdominals, calves, glutes, hamstrings, lower back and traps.
expertbarbellpull movementcompoundstrength
- Main muscles
- quadriceps
- Also works
- abdominals, calves, glutes, hamstrings, lower back, traps
How to do it
- 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.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Barbell Side Split Squat · barbell, beginner
- Barbell Squat · barbell, beginner
- Barbell Walking Lunge · barbell, beginner
- Barbell Full Squat · barbell, intermediate
- Barbell Hack Squat · barbell, intermediate
- Barbell Lunge · barbell, intermediate
- Barbell Step Ups · barbell, intermediate
- Elevated Back Lunge · barbell, intermediate
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).