One-Arm Side Deadlift
One-Arm Side Deadlift is a compound strength exercise using barbell that trains the quadriceps.
StrengthBarbellExpertCompoundPull
Primary muscles: Quadriceps
Secondary muscles: Abdominals, Calves, Glutes, Hamstrings, Lower Back, Traps
How to do it
- 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.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the One-Arm Side Deadlift from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Quadriceps volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
