Barbell One Arm Side Deadlift

A unilateral deadlift that targets the legs and core. It forces the obliques to resist lateral flexion, building exceptional core stability.

Exercise Details

Level: Advanced
Body Area: lower
Type: hinge
Mechanics: Compound
Movement: Unilateral

Required Equipment

Barbell

Target Muscle Groups

Primary

Hamstrings

Secondary

Back

Setup

Stand next to a barbell. Hinge at the hips and grip the center of the bar with one hand. Maintain a flat back.

Instructions

1. Drive through your feet to stand up.
2. Keep your torso perfectly vertical without leaning toward the bar.
3. Lower the bar back to the floor with control.
4. Switch sides after the set.
5. Brace your core.

Common Mistakes

1. Leaning to the side.
2. Rounding the spine.
3. Shrugging the shoulder.

Alternative Exercises

Wide Grip Behind the Neck Pulldown

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Wide Grip Behind the Neck Pull-Up

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Wide Grip Pull-Up

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Emphasizes the outer lats and teres major. This variation is the gold standard for building back width and the classic "V" taper.

Weighted Lying Twist

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A rotational core exercise that targets the internal and external obliques. It is essential for developing rotational power and improving lateral spinal stability.

Underhand Pulldown

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Twin Handle Parallel Grip Lat Pulldown

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A back exercise using two separate handles to allow for a neutral grip. This variation is shoulder-friendly and builds significant mid-back thickness.