Barbell Deadlift

The Barbell Deadlift is a intermediate compound movement that activates 9 muscle groups simultaneously. It primarily targets the Lower Back, making it one of the more efficient exercises in RepStack's 873-exercise database.

strengthintermediatebarbellpullcompound
Barbell Deadlift - starting position

Starting position

Barbell Deadlift - ending position

Ending position

Muscles Worked

Primary Lower Back
Secondary Calves Forearms Glutes Hamstrings Lats Middle Back Quadriceps Traps

The lower back handles the primary load during this movement. The calves and forearms and glutes and hamstrings and lats and middle back and quadriceps and traps assist as stabilizers throughout the range of motion.

How to Barbell Deadlift

  1. 1

    Stand in front of a loaded barbell.

  2. 2

    While keeping the back as straight as possible, bend your knees, bend forward and grasp the bar using a medium (shoulder width) overhand grip. This will be the starting position of the exercise. Tip: If it is difficult to hold on to the bar with this grip, alternate your grip or use wrist straps.

  3. 3

    While holding the bar, start the lift by pushing with your legs while simultaneously getting your torso to the upright position as you breathe out. In the upright position, stick your chest out and contract the back by bringing the shoulder blades back. Think of how the soldiers in the military look when they are in standing in attention.

  4. 4

    Go back to the starting position by bending at the knees while simultaneously leaning the torso forward at the waist while keeping the back straight. When the weights on the bar touch the floor you are back at the starting position and ready to perform another repetition.

  5. 5

    Perform the amount of repetitions prescribed in the program.

Common Mistakes

  • • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
  • • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
  • • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
  • • Keep the bar path as vertical as possible over your base of support.
  • • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

Similar Exercises

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Child's Pose - starting position

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Crossover Reverse Lunge

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Frequently Asked Questions

What muscles does the Barbell Deadlift work?

The Barbell Deadlift primarily works the Lower Back. Secondary muscles include the Calves, Forearms, Glutes, Hamstrings, Lats, Middle Back, Quadriceps, Traps, which assist during the movement.

Is the Barbell Deadlift good for beginners?

The Barbell Deadlift is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.

What equipment do I need for the Barbell Deadlift?

You need barbell to perform the Barbell Deadlift. Most commercial gyms will have this available.

Track your estimated one-rep max over time. Use our 1RM calculator to see where you stand, or let RepStack compute it automatically after every set.

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