Barbell Single Arm Side Deadlift
Also known as: suitcase deadlift
- Secondary muscles
- Hamstrings, Quads, Spine
- Body part
- Upper Legs
- Position
- Standing
- Laterality
- Unilateral (one arm at a time)
- Category
- Strength
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Holding the barbell in one hand at your side turns a deadlift into a fight against sideways tilt: the obliques and grip work as hard as the hips. A long bar amplifies this far beyond any dumbbell suitcase setup because the ends want to seesaw. Load light and keep reps low per side.
How to do the Barbell Single Arm Side Deadlift
- Stand with your feet shoulder-width apart, holding a barbell in one hand with an overhand grip.
- Keep your back straight and your core engaged.
- Bend at the hips and lower the barbell towards the outside of your leg, keeping your arm straight and your chest up.
- Lower the barbell as far as you can while maintaining good form.
- Pause for a moment, then slowly return to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Tip: Take a big breath, brace the belly against your belt or hands and pull the slack out of the bar before it leaves the floor.
Muscles worked
Primary
Glutes · Legs
The glutes finish the lift by driving the hips forward to lockout and should be squeezed hard at the top of every rep.
Secondary
- Hamstrings — The hamstrings extend the hip from the bottom and are the main mover on straight leg and Romanian variations, where you should feel a strong stretch on the way down.
- Quads — The quads push the floor away in the first few inches off the ground on conventional and sumo pulls.
- Spine — The spinal erectors work isometrically to keep the back flat under load and will be sore the day after a heavy session.
Common mistakes
- Rounding off the floor — set the back flat before the pull by pulling the chest up and the hips down, and keep it that way until lockout.
- Hips shooting up first — if the hips rise before the bar leaves the floor, the legs are not driving; think of pushing the floor away rather than pulling the bar.
- Bar drifting forward — the bar should stay in contact with the legs the whole way, so pull it into you with the lats.
- Hyperextending at the top — finish tall by squeezing the glutes, not by leaning back and arching the lower back.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 per side | 2–3 min |
| Muscle growth | 3–4 × 6–12 per side | 90–120 s |
| Endurance | 2–3 × 12–20 per side | 60 s |
Deadlifts go first in a pull or lower body session while you are fresh, or after squats if both are on the same day. Pair Romanian deadlifts with a leg press or hip thrust for a hamstring and glute block.
Variations and alternatives
Similar exercises
Without barbell
Frequently asked questions
What muscles does the Barbell Single Arm Side Deadlift work?
The Barbell Single Arm Side Deadlift primarily works the glutes. It also involves the hamstrings, quads and spine, which assist the movement and stabilise the joints.
Is the Barbell Single Arm Side Deadlift good for beginners?
Not as a starting point. The Barbell Single Arm Side Deadlift is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
What can I do instead of the Barbell Single Arm Side Deadlift?
If you cannot do the Barbell Single Arm Side Deadlift, try the Barbell Sumo Deadlift, the Single Leg Barbell Deadlift or the Barbell Deadlift. Each of them trains the glutes through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Barbell Single Arm Side Deadlift, a sensible starting point is strength: 4–5 × 3–6 per side with 2–3 min rest; muscle growth: 3–4 × 6–12 per side with 90–120 s rest; endurance: 2–3 × 12–20 per side with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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