barbell one arm side deadlift

A upper legs exercise targeting the glutes, performed with barbell.

barbell one arm side deadlift demonstration
barbell one arm side deadlift — demonstration

Body part

Upper Legs

Equipment

Barbell

Target muscles

Glutes

Secondary muscles

Hamstrings, Quadriceps, Lower Back

How to do barbell one arm side deadlift

  1. Stand with your feet shoulder-width apart, holding a barbell in one hand with an overhand grip.

  2. Keep your back straight and your core engaged.

  3. Bend at the hips and lower the barbell towards the outside of your leg, keeping your arm straight and your chest up.

  4. Lower the barbell as far as you can while maintaining good form.

  5. Pause for a moment, then slowly return to the starting position.

  6. Repeat for the desired number of repetitions, then switch sides.

Muscles worked

Primary (target)

Glutes

Secondary

HamstringsQuadricepsLower Back

Related exercises

advanced dumbbell stiff leg deadlift

DumbbellGlutes

Ankle On The Knee

OtherGlutes

arms apart circular toe touch (male)

Body WeightGlutes

assisted lying glutes stretch

AssistedGlutes

assisted lying gluteus and piriformis stretch

AssistedGlutes

band bent-over hip extension

BandGlutes

All upper legs exercises →

Track barbell one arm side deadlift in NutriMind

Log your sets and the app does the rest — automatic PR detection, progression charts for every lift, and progressive overload that adjusts your next workout. Paired with AI nutrition coaching so your training and your plate pull in the same direction.

Download on the App StoreGet it on Google Play

Planning your next heavy session? Estimate your max with the One Rep Max Calculator and build up to it with the Warm-up Calculator. More free tools →