Exercise guide · Advanced · Compound

Barbell One Arm Side Deadlift: How to Do It & Muscles Worked

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.

Primary muscles
Glutes
Secondary muscles
Quads , Hamstrings
Equipment
Barbell
Level · type
Advanced · Compound
Demonstration of the barbell one arm side deadlift
Front view: muscles worked by the barbell one arm side deadlift. Primary: glutes. Secondary: quads and hamstrings.
Back view: muscles worked by the barbell one arm side deadlift. Primary: glutes. Secondary: quads and hamstrings.
Primary Secondary

How to do the barbell one arm side deadlift

  1. Step 1: Stand with your feet shoulder-width apart, holding a barbell in one hand with an overhand grip.
  2. Step 2: Keep your back straight and your core engaged.
  3. Step 3: Bend at the hips and lower the barbell towards the outside of your leg, keeping your arm straight and your chest up.
  4. Step 4: Lower the barbell as far as you can while maintaining good form.
  5. Step 5: Pause for a moment, then slowly return to the starting position.
  6. Step 6: Repeat for the desired number of repetitions, then switch sides.

Sets, reps and programming

Suggested sets, reps and rest for the barbell one arm side deadlift by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Barbell One Arm Side Deadlift alternatives

More exercises that train the glutes as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.