One-Arm Side Deadlift

What it is

This challenging compound movement involves lifting a barbell from the floor using a single arm. It primarily targets your quadriceps, while also engaging your glutes, hamstrings, and lower back for a powerful pull. You will develop significant unilateral strength and core stability with this expert-level exercise.

Technique tips

• Stand centered beside the barbell, bending your knees to grip it.
• Initiate the lift by driving forcefully through your legs.
• Maintain a rigid torso and flat back throughout the movement.
• Exhale as you lift, inhale slowly during the controlled descent.
• Ensure equal repetitions are performed on both sides.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.