Start
End
One-Arm Side Deadlift
ديدلفت جانبي بذراع واحدة
Target Muscles
Blue = primary · Gray = secondary
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- 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.
Important tips
Drive through your whole foot, not just your toes.
Keep your knees tracking over your toes.
An honest range of motion beats a heavier load.
