10 Best Barbell One Arm Side Deadlift Alternatives for Home Gyms

The Barbell One Arm Side Deadlift is done standing with a barbell. Ranked closest by our scoring: the Barbell Rack Pull, the Dumbbell Single Leg Deadlift With Stepbox Support and the Trap Bar Deadlift. Three harder versions, the Barbell Sumo Deadlift, the Barbell Deadlift and the Barbell Single Leg Deadlift, are listed below as progressions rather than swaps.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Barbell One Arm Side Deadlift

Barbell One Arm Side DeadliftPlay demonstration
Primary muscle
Glutes
Equipment
Barbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Hamstrings, Quadriceps, Lower Back

How to perform Barbell One Arm Side Deadlift
  1. Stand with your feet shoulder-width apart, holding a barbell in one hand with an overhand grip.
  2. Keep your back straight and your core engaged.
  3. Bend at the hips and lower the barbell towards the outside of your leg, keeping your arm straight and your chest up.
  4. Lower the barbell as far as you can while maintaining good form.
  5. Pause for a moment, then slowly return to the starting position.
  6. Repeat for the desired number of repetitions, then switch sides.
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Ranked Barbell One Arm Side Deadlift Alternatives

10 substitutes, ranked by how closely each one matches the Barbell One Arm Side Deadlift on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Barbell Rack PullPlay demonstration

    1. Barbell Rack Pull

    83% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound

    Pick this when you want an easier version that still works the glutes.

    How to perform this exercise
    1. Set up a barbell on a rack at knee height.
    2. Stand with your feet shoulder-width apart, toes pointing slightly outwards.
    3. Bend at the hips and knees to lower yourself down and grip the barbell with an overhand grip, hands shoulder-width apart.
    4. Engage your core and lift the barbell by extending your hips and knees, pulling your shoulders back and squeezing your glutes at the top.
    5. Lower the barbell back down to the starting position by bending at the hips and knees.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell One Arm Side Deadlift
    • Equipment: free weights, the same as the Barbell One Arm Side Deadlift
    • Body position: standing, the same as the Barbell One Arm Side Deadlift
    • Balance: easier to stay steady on than the Barbell One Arm Side Deadlift
  2. Barbell Sumo DeadliftPlay demonstration

    Progression

    2. Barbell Sumo Deadlift

    87% match
    • Glutes
    • Barbell
    • Advanced
    • Compound

    Pick this when you want a harder version that still works the glutes.

    How to perform this exercise
    1. Stand with your feet wider than shoulder-width apart, toes pointing outwards.
    2. Place a barbell on the ground in front of you, centered between your feet.
    3. Bend your knees and lower your hips, keeping your back straight and chest up, to grip the barbell with an overhand grip.
    4. Engage your core and drive through your heels to lift the barbell off the ground, extending your hips and knees simultaneously.
    5. As you lift, keep your chest up and back straight, and push your hips forward to fully engage your glutes.
    6. Pause for a moment at the top, then slowly lower the barbell back down to the starting position, maintaining control throughout the movement.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: deadlift hinge, the same as the Barbell One Arm Side Deadlift
    • Primary muscle: glutes, the same as the Barbell One Arm Side Deadlift
    • Equipment: free weights, the same as the Barbell One Arm Side Deadlift
    • Body position: standing, the same as the Barbell One Arm Side Deadlift
    • Balance: easier to stay steady on than the Barbell One Arm Side Deadlift
  3. Barbell DeadliftPlay demonstration

    Progression

    3. Barbell Deadlift

    82% match
    • Glutes
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and the barbell on the ground in front of you.
    2. Bend your knees and hinge at the hips to lower your torso and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
    3. Keep your back straight and chest lifted as you drive through your heels to lift the barbell off the ground, extending your hips and knees.
    4. As you stand up straight, squeeze your glutes and keep your core engaged.
    5. Lower the barbell back down to the ground by bending at the hips and knees, keeping your back straight.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: deadlift hinge, the same as the Barbell One Arm Side Deadlift
    • Primary muscle: glutes, the same as the Barbell One Arm Side Deadlift
    • Equipment: free weights, the same as the Barbell One Arm Side Deadlift
    • Body position: standing, the same as the Barbell One Arm Side Deadlift
    • Balance: easier to stay steady on than the Barbell One Arm Side Deadlift
  4. Dumbbell Single Leg Deadlift With Stepbox SupportPlay demonstration

    4. Dumbbell Single Leg Deadlift With Stepbox Support

    82% match
    • Glutes
    • Dumbbell
    • Intermediate
    • Compound

    A good swap when you have dumbbells to work with, and it still works the glutes.

    How to perform this exercise
    1. Stand with your feet hip-width apart, holding a dumbbell in your right hand.
    2. Place your left foot on a stepbox or elevated surface behind you.
    3. Keeping your back straight and core engaged, hinge forward at the hips, lowering the dumbbell towards the ground.
    4. As you lower the dumbbell, simultaneously lift your left leg behind you, maintaining a straight line from head to heel.
    5. Lower the dumbbell until you feel a stretch in your right hamstring, then return to the starting position.
    6. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: deadlift hinge, the same as the Barbell One Arm Side Deadlift
    • Primary muscle: glutes, the same as the Barbell One Arm Side Deadlift
    • Equipment: free weights, the same as the Barbell One Arm Side Deadlift
    • Body position: standing, the same as the Barbell One Arm Side Deadlift
  5. Barbell Single Leg DeadliftPlay demonstration

    Progression

    5. Barbell Single Leg Deadlift

    81% match
    • Glutes
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand with your feet hip-width apart, holding a barbell in front of your thighs with an overhand grip.
    2. Shift your weight onto your left foot and lift your right foot slightly off the ground.
    3. Hinge forward at the hips, keeping your back straight and your right leg extended behind you for balance.
    4. Lower the barbell towards the ground, keeping it close to your body and your left leg slightly bent.
    5. Pause for a moment at the bottom, then engage your glutes and hamstrings to lift your torso back up to the starting position.
    6. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell One Arm Side Deadlift
    • Equipment: free weights, the same as the Barbell One Arm Side Deadlift
    • Body position: standing, the same as the Barbell One Arm Side Deadlift
  6. Trap Bar DeadliftPlay demonstration

    6. Trap Bar Deadlift

    81% match
    • Glutes
    • Trap-bar
    • Intermediate
    • Compound

    A good swap when you have a trap bar to work with, and it still works the glutes.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and the trap bar on the ground in front of you.
    2. Bend at the hips and knees to lower yourself down and grip the handles of the trap bar with an overhand grip.
    3. Keep your back straight and chest up as you begin to lift the trap bar off the ground by extending your hips and knees.
    4. As you lift, focus on driving through your heels and squeezing your glutes at the top of the movement.
    5. Lower the trap bar back down to the ground by bending at the hips and knees, keeping your back straight throughout the movement.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: deadlift hinge, the same as the Barbell One Arm Side Deadlift
    • Primary muscle: glutes, the same as the Barbell One Arm Side Deadlift
    • Equipment: free weights, the same as the Barbell One Arm Side Deadlift
    • Body position: standing, the same as the Barbell One Arm Side Deadlift
    • Balance: easier to stay steady on than the Barbell One Arm Side Deadlift
  7. Cable DeadliftPlay demonstration

    7. Cable Deadlift

    80% match
    • Glutes
    • Cable
    • Intermediate
    • Compound

    A good swap when you have a cable machine to work with, and it still works the glutes.

    How to perform this exercise
    1. Stand facing the cable machine with your feet shoulder-width apart.
    2. Bend at the hips and knees, lowering your torso until your back is parallel to the ground.
    3. Grasp the cable handles with an overhand grip, keeping your arms straight and your shoulders back.
    4. Engage your glutes and hamstrings to lift the cable handles, extending your hips and standing up straight.
    5. Pause for a moment at the top, then slowly lower the cable handles back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: deadlift hinge, the same as the Barbell One Arm Side Deadlift
    • Primary muscle: glutes, the same as the Barbell One Arm Side Deadlift
    • Equipment: a cable, not free weights
    • Body position: standing, the same as the Barbell One Arm Side Deadlift
    • Balance: easier to stay steady on than the Barbell One Arm Side Deadlift
  8. Dumbbell DeadliftPlay demonstration

    8. Dumbbell Deadlift

    78% match
    • Glutes
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, toes pointing forward.
    2. Hold a dumbbell in each hand, palms facing your body, arms extended downwards.
    3. Bend at your hips and knees, lowering the dumbbells towards the ground while keeping your back straight.
    4. Push through your heels and extend your hips and knees, lifting the dumbbells back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: deadlift hinge, the same as the Barbell One Arm Side Deadlift
    • Primary muscle: glutes, the same as the Barbell One Arm Side Deadlift
    • Equipment: free weights, the same as the Barbell One Arm Side Deadlift
    • Body position: standing, the same as the Barbell One Arm Side Deadlift
    • Balance: easier to stay steady on than the Barbell One Arm Side Deadlift
  9. Barbell Stiff Leg Good MorningPlay demonstration

    9. Barbell Stiff Leg Good Morning

    77% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Hold the barbell across your upper back, resting it on your traps.
    3. Keeping your back straight, hinge forward at the hips, pushing your glutes back.
    4. Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
    5. Engage your glutes and hamstrings to return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell One Arm Side Deadlift
    • Equipment: free weights, the same as the Barbell One Arm Side Deadlift
    • Body position: standing, the same as the Barbell One Arm Side Deadlift
    • Balance: easier to stay steady on than the Barbell One Arm Side Deadlift
  10. Barbell Hip Thrust

    10. Barbell Hip Thrust

    77% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.
    2. Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
    3. Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell One Arm Side Deadlift
    • Equipment: free weights, the same as the Barbell One Arm Side Deadlift
    • Body position: lying on your back, not standing
    • Balance: easier to stay steady on than the Barbell One Arm Side Deadlift

Why You Might Need a Barbell One Arm Side Deadlift Alternative

You may swap the barbell one-arm side deadlift due to shoulder pain from holding an offset load, limited barbell access, or balance limitations. Alternatives reduce shear on the spine, allow bilateral or controlled unilateral loading, and let you progress with dumbbells, kettlebells, or bodyweight. Use cues like ‘‘push the hips back’’ and ‘‘keep a neutral spine’’ to preserve the hip-hinge pattern and maintain glute activation. Choosing a substitute can protect injured tissue while preserving the movement’s posterior chain recruitment and hip extension mechanics.

Barbell One Arm Side Deadlift FAQ

What muscles does Barbell One Arm Side Deadlift work?

The exercise primarily targets the glutes and hamstrings while engaging the adductors of the upper leg. It also requires anti-rotation core activation and upper-back stabilization to control the offset load; cue a strong hip hinge and active glute squeeze to maximize recruitment.

Can I build muscle without doing Barbell One Arm Side Deadlift?

Yes. You can build glute and upper-leg muscle with progressive overload using single-leg RDLs, heavy goblet or trap-bar variations, and hip thrusts. Prioritize increasing load or reps and maintain the hip-hinge cue and full glute contraction to ensure proper muscle activation.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology