How to do the Barbell Single-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.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 2 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 5 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
Abs, Calves, Glutes, Hamstrings, Lower back, Traps
The front of your thighs straightens the knee. Squats, leg presses and lunges with deep knee bend build them; leg extensions isolate them.
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