barbell deadlift: technique and muscles worked

Animated demonstration of barbell deadlift

How to do this exercise

Step:1 Stand with your feet shoulder-width apart and the barbell on the ground in front of you.
Step: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.
Step: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.
Step:4 As you stand up straight, squeeze your glutes and keep your core engaged.
Step:5 Lower the barbell back down to the ground by bending at the hips and knees, keeping your back straight.
Step:6 Repeat for the desired number of repetitions.

Equipment: Barbell Olympic barbell Free weights
Body part: Thighs Glutes
Target muscle: Lower back Hamstrings Gluteus maximus
Secondary muscle: Forearms Trapezius Latissimus dorsi Quadriceps Adductors Abductors

Hypertrophy grade

Good7 / 10

Nemeo’s take

The deadlift is a giant for overall strength but its pure hypertrophic effectiveness is tempered by its complexity and the importance of core. More versatile than a hip thrust or a leg curl for the posterior chain, it remains limited by grip and fatigue, which complicates muscle isolation and proximity to failure. It is a valuable tool but must be handled carefully with the objective of muscle volume.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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barbell deadlift

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