Deadlift

Deadlift is an intermediate compound pull using barbell. It loads Back.

Why this lift

The Deadlift is a intermediate compound pull lift. It primarily loads Back. Hamstrings, Glutes, Quadriceps, Forearms, Traps, Abs help. You need barbell. Most programs place it near the start of a session, while you are fresh. You may also hear it called Deadlifts.

Rows and hinges load the upper back. If your bench stalls, this is often why — you cannot press what you cannot set. Once the pattern feels automatic, most programs keep this as a weekly staple.

Muscles worked

• Primary: Back
• Secondary: Hamstrings, Glutes, Quadriceps, Forearms, Traps, Abs

Setup

• Bar over mid-foot, shins close, hips above the knees.
• Hands just outside the legs, lats on, chest up.

How to do it

1. Push the floor away and stand tall.
2. Lock the hips and knees together at the top.
3. Lower by hinging first, then bending the knees.

Coaching cues

• Wedge into the bar before it leaves the floor.
• Drag the bar up the legs.
• Stand tall — don't lean back.

Common mistakes

• Hips shooting up first. Push the floor; keep the chest and hips rising together.
• Bar drifting forward. Lats on; bar stays over mid-foot.

How to program it

Treat the Deadlift as a main lift: 3–5 working sets, add load or a rep when the last set still looks like the first. Leave isolation work for after.

Estimate a training max with the 1RM calculator from a heavy set of 3–5, then work in percentages instead of guessing the next jump.

If the Deadlift does not agree with you, Barbell Incline Row trains Back with a different setup.

Related lifts

• Barbell Incline Row Back
• Barbell Inverted Row Back
• Barbell Rack Pull Back
• Barbell Row Back
• Bent Over T-Bar Row Back
• Bent Over Underhand Grip T-Bar Row Back

FAQ

What muscles does the Deadlift work?

The Deadlift works Back (primary), Hamstrings, Glutes, Quadriceps, Forearms, Traps, Abs (secondary).

What equipment do I need for the Deadlift?

You need barbell.

Is the Deadlift suitable for beginners?

Not as a first-week lift. The Deadlift is marked intermediate — learn a simpler variation from the related lifts below, then come back.