maratoolOne-Arm Side Deadlift
How to do the 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
The prime movers are the quadriceps across the front of the thigh, which straighten the knee and, just as importantly, control it on the way back down.
Because more than one joint is moving, the work does not stay in one place: the abdominals brace the trunk so force can pass between the hips and the shoulders; the calves control the ankle and hold the heel position; the glutes finish hip extension.
The hamstrings, lower back and traps take a share of the work as well.
Every exercise for:QuadricepsAbdominalsCalvesGlutesHamstrings
How this movement works
The load travels toward you and several joints bend to bring it there. The arms finish work the back starts, so grip and elbow flexors sit in the path of every repetition: when people stall on a compound pull, it is more often the hands giving out than the primary muscle running out of force.
It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.
What you need
A barbell locks both hands to one bar, so neither side can drift and the load climbs in plate-sized steps. That makes it the simplest way to add weight and the least forgiving thing to bail out of.
Every exercise using:Barbell
These train the quadriceps too, using equipment this one does not:
- Pile Squat with Dumbbelldumbbell
- Quadriceps-SMRfoam roll
- Rear Leg Raisesbody only
- Recumbent Bikemachine
- Smith Machine Hack Squatsmith machine + machine
Difficulty
Listed at expert level. It asks for range, stability or speed that takes time to build, and it punishes a rushed set-up much harder than an easier movement would.
Of the 173 quadriceps exercises in this database, 18 are listed at expert level.
Photos: free-exercise-db — public domain (Unlicense) Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.