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StrengthAdvanced
One-Arm Side Deadlift
Equipment
Barbell
Target Muscles
Quadriceps
Category
Strength
Muscle Group
Legs
Force Type
pull
Mechanics
compound
Target Muscles
Quadriceps
Secondary Muscles
AbdominalsCalvesGlutesHamstringsLower backTraps
Breathing
Exhale as you pull the weight toward your body, inhale as you extend back to the start.
Common Mistakes
- •Not maintaining proper form throughout the movement
- •Rushing through reps instead of using a controlled tempo
- •Holding your breath during the movement
Safety Tips
- •Stop immediately if you feel sharp or joint pain
- •Keep your core engaged to protect your lower back
- •Start with a weight you can control, not your one-rep max
Variations
- •Try a close-grip stance to shift emphasis
- •Perform with a slower eccentric for more time under tension
- •Use a safety squat bar if available
Alternatives
- •Choose another exercise that targets the quadriceps
Progressions
- •Increase the weight by 5-10% once you can complete all reps with clean form
- •Slow down the eccentric (lowering) phase to 3-4 seconds
- •Reduce rest periods between sets to increase workout density
- •Add an extra set or rep each week (progressive overload)
- •Try the same exercise with a barbell instead of dumbbells to handle heavier loads
Regressions
- •Drop to a moderate weight and focus on the mind-muscle connection
- •Reduce the weight to focus strictly on technique
- •Decrease the range of motion if you feel joint discomfort
- •Increase rest intervals to ensure full recovery between sets
- •Perform with just the bar or light dumbbells to groove the movement pattern
Beginner Tips
- •Even advanced lifters benefit from revisiting the basics — check your form with light weight periodically
- •Use micro-loading (0.5-1 kg increments) to continue making progress
Pro Tips
- Breathe deliberately — exhale during the hardest part of the movement
- Warm up with lighter sets of the same exercise to prime the nervous system
- Stay tight throughout — brace your core before every single rep
- Periodically deload (reduce volume by 40-60% for a week) to manage fatigue and prevent plateaus