Napra

One-Arm Side Deadlift

StrengthExpert QuadricepsAbdominalsCalvesGlutesHamstringsLower backTraps Barbell
One-Arm Side Deadlift, step 1
1. Stand beside the middle of the bar, squat down and grip it with one hand like a briefcase.
One-Arm Side Deadlift, step 2
2. Stand up without leaning sideways, the bar rising at your side; lower it back.

How to do it

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. Repeat for the recommended amount of repetitions.
  6. Switch arms and repeat the movement.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

Similar exercises