Barbell One Arm Side Deadlift

Note: This is just a visual reference — it may vary depending on your setup.

Strength Lower body

Core Lower Body

Muscle Activation

Quadricep · Thighs

80%

Erector Spinae

20%

Equipment

Barbell

Setup / Starting Position

Stand tall with your feet shoulder-width apart, holding a barbell in one hand with an overhand grip, arm fully extended towards the ground.
Keep your knees slightly bent and back straight.

Exercise Position

Brace your core and hinge to the side from your hips, lowering the barbell towards the ground while keeping your back flat.
Keep your elbow close to your body as you lower the barbell.

Form & Performance

Exhale and lift the barbell back up towards the starting position, using the strength of your side muscles.
Keep your torso upright and avoid leaning or twisting.