The deadlift is a compound exercise for your back muscles.


How to perform the deadlift

  1. With the barbell on the floor, squat down and hold the bar at about shoulder width. Your back should be straight.
  2. Keeping your back straight, slowly lift the weight until you're standing straight.
  3. Hold for a second.
  4. Slowly lower the weight back to the floor.
  5. Repeat steps 2 - 4 until you've repeated the desired number of reps
Number of Reps For building muscle size: 3 sets of between 6 - 8 reps. For muscle tone: 3 sets of between 12 - 15 reps.


Muscles Used

Primary Muscles
  • Erector Spinae (Lower Back)
Secondary Muscles

  • Gluteus Maximus (Butt)
  • Adductor Magnus (Inner Thigh)
  • Quadriceps (Front Thigh/Quads)
  • Soleus (Calf)

Stabilizer Muscles
  • Trapezius, Lower (Lower Traps)
  • Trapezius, Middle (Upper Traps)
  • Levator Scapulae (Shoulder - upper)
  • Rhomboid (Back - Middle)
  • Rectus Abdominis (Abdominal)
  • Obliques (Side of Waist)