Barbell Dead Lift

  • Stand with feet hip width apart and hold a barbell with a pronated grip and elbows slightly bent.

  • Bend your knees slightly as you bend forward keeping your arms perpendicular to the floor. Pause, then slowly return to standing erect.

  • Barbell

  • Back 

  • Thighs 

  • Erector spinae, Biceps femoris, Semitendinosus, Semimembranosus, Gluteus maximus, Adductor magnus

  • TIP: Continuously pull your shoulder blades together in the back to support the weight you are holding.

Variations for Barbell Dead Lift

  • Weighted Back Extension

    Using weight with this exercise will help your back muscles reach fatigue faster than doing it without added resistance.

  • Reverse Crunches

    This is more challenging than when done with your hands behind your lower back because you are using the weight and placement of your arms to challenge yourself.

  • Reaching Back Extension

    One of the most challenging lower back exercises, this fatigues your lower back quickly and also targets your rear deltoids.

  • Dead Lift

    This strengthens your lower back and hamstrings so is essential for good hip placement, especially if your hips have the tendency to tilt forward.

  • Back Extension

    Strong lower back muscles enable you to perform to your full potential, and can help prevent back pain and injuries. This apparatus will help you fatigue quickly since you are at an incline.


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Arms Chest Abdominals Hips Thighs Lower legs Shoulders Back
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