Smart Workout Diary

Barbell One-Arm Side Deadlift

The barbell one-arm side deadlift is a unilateral deadlift in which a barbell is lifted from the floor at the side of the body with one hand. It primarily trains the lower back, glutes, hamstrings, and grip while challenging trunk stability and resistance to side bending. It can support posterior-chain strength, unilateral control, and lifting coordination.

Demonstration

Barbell One-Arm Side Deadlift — demonstration 1
Barbell One-Arm Side Deadlift — demonstration 2

Instructions

  1. Place a barbell on the floor parallel to your side, close enough that the sleeve or shaft can be reached without leaning excessively.
  2. Stand beside the bar with feet about hip-width apart, hinge at the hips, bend the knees, and grip the bar securely with the hand nearest it.
  3. Set the shoulders, brace the abdomen, keep the chest proud, and maintain a neutral spine without twisting toward the bar.
  4. Drive through the feet and extend the knees and hips together, lifting the bar close to the side until you stand tall with the arm straight.
  5. Pause under control, then push the hips back and bend the knees to lower the bar to the floor without rounding or side-bending the torso. Complete the set on one side before changing sides.
Muscle Group
Lower Back
Other Muscle Groups
Glutes, Hamstrings, Obliques
Type
Strength
Mechanics
Compound
Equipment
Barbell
Difficulty
Intermediate

Technique tips

  1. Start light: the uneven load places a strong anti-side-bending demand on the trunk.
  2. Keep the bar close to your side and avoid reaching forward or letting it drift away from the body.
  3. Exhale as you stand, then inhale and re-brace before each controlled descent.
  4. Stop the set if you cannot keep the hips and shoulders level or the spine neutral.
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