Muscle Groups
Muscles
Target
Synergist
How to perform Barbell Deadlift with proper form
Setup
- Foot Position: Stand with feet hip-width apart, toes pointing slightly outward.
- Bar Position: The bar should be over the mid-foot.
Grip
- Hands: Bend at the hips and knees to reach down.
- Grip: Use a double overhand or mixed grip (one palm facing you, one away). Grab the bar just outside your knees.
Body Position
- Back: Keep your back straight and shoulders slightly in front of the bar.
- Hips: Set your hips at a height that keeps your spine neutral.
Lift
- Engage Core: Tighten your core muscles to stabilize your spine.
- Push Through Your Heels: Drive through your heels as you lift the bar, extending your hips and knees simultaneously.
- Lower the Bar: Keep the bar close to your body, extending your knees first, then your hips.
Finish
- Stand Tall: At the top, your shoulders should be back and chest up, avoiding hyperextension of the back.
- Control the Descent: Reverse the movement by hinging at the hips and bending the knees to lower the bar back to the ground.
Tips
- Keep the bar close to your body throughout the movement.
- Avoid rounding your back.
- Maintain a neutral spine and avoid excessive arching or flexion.
Exercises
Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Bent Over Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Smith Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Band
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bicep Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Band
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Leverage Machine
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, EZ Bar
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Cable Crossover, Cable
Type: Upper, Pull
Target: Chest
Synergist: Shoulders
Cable Pull Through, Cable
Type: Lower, Pull
Target: Glutes
Synergist: Back, Hamstrings
Chin Up, Bodyweight
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Chin Up, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Concentration Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms