The barbell one arm side deadlift is a unilateral deadlift variation that targets the glutes, hamstrings, quadriceps, and lower back. It requires holding a barbell in one hand and performing a deadlift motion to the side of the body, challenging balance, grip strength, and core stability.
Also Works
HamstringsQuadricepsLower Back
How to Perform
1
Stand with your feet shoulder-width apart, holding a barbell in one hand with an overhand grip.
2
Keep your back straight and your core engaged.
3
Bend at the hips and lower the barbell towards the outside of your leg, keeping your arm straight and your chest up.
4
Lower the barbell as far as you can while maintaining good form.
5
Pause for a moment, then slowly return to the starting position.
6
Repeat for the desired number of repetitions, then switch sides.