One Arm Side Deadlifts


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One Arm Side Deadlifts

This Compound Exercise is also referred to as Suitcase Deadlifts and Works one Side of your Body at a Time

Welcome to our One Arm Side Deadlifts Exercise Instruction Guide! 

On this page you’ll learn how to do this version of deadlifts using the correct technique. Below you’ll find pictures, exercise instructions, and tips on how to get the most out of this and other Leg Exercises so you can immediately add to your Leg Workouts.

Have you checked out our list of the Best Leg Exercises yet? See if version of deadlifts made the list.

Exercise Summary

Exercise Name: One Arm Side Deadlifts
Main Muscle: Hamstrings
Secondary Muscle(s): Abs, Calves, Glutes, Lower Back, Quadriceps, Traps
Exercise Type: Compound, Pull
Equipment Required: Barbell

Exercise Description and Instruction:

This weight training exercise is our only variation of deadlifts that works one side of the body at a time. During the lift, you will be lifting the weight from at your side rather than in front of you like during the standard Barbell Deadlifts. 

Like most of our deadlifts, this compound exercise is a great exercise to lose weight or gain muscle mass. To see the rest of the best exercises for these fitness goals, view all of our Fat Burning Exercises and Strength Training Exercises.

To Perform This Exercise:

  1. Stand sideways near the center of a barbell. With your back straight, bend your knees and lower your body until you can grab the barbell at your side like you are picking up a suitcase. This will be the starting position. Your arm should be fully extended and grasping the bar with your back straight and your knees bent.
  2. Begin the lift by exhaling and pushing upwards with your heels to extend your hips and knees and stand straight up.
  3. Return to the starting position by inhaling and bending your knees and hips while keeping your back straight. The bar should be at arms length at your side.
  4. Repeat the exercise for the prescribed number of repetitions.


  1. This is not an exercise that is recommended for people with lower back problems.
  2. Do not increase the weight on this exercise until you have mastered the correct form.
  3. Look forward and keep your chest up throughout the exercise making sure you do not round your back as you move the torso.
  4. Jerking motions or using too much weight should be avoided and are especially dangerous.

Other Popular Leg Exercises:

Check out some of our other popular Lower Body Exercises. These pages link to all of our variations of the most popular leg exercises:

  • Calf Raises
  • Deadlifts
  • Front Squat
  • Hack Squats
  • Lunges
  • Split Squats
  • Step Ups

Now that you’ve seen One Arm Side Deadlifts, which primarily target your Hamstrings, check out all of our different Hamstring Exercises. 

Also view our Leg Exercises page, which links directly to our Hamstring Exercises as well as our Calf Exercises, Glute Exercises and Quadriceps Exercises.

Finally, if you found this page of interest, check out these related pages:

  • Best Leg Exercises and Best Back Exercises
  • Weight Training Exercises Main Page
  • Compound Exercises
  • Fat Loss Workouts
  • Muscle Building Workouts

You’ve seen the Leg Exercises. Now access the Workout Routines. 
Start at our Home Page.

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