Which muscles does the deadlift (barbell) work?

The deadlift (barbell) mainly works your lower back, glutes and hamstrings. It also involves your traps and forearms.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the deadlift (barbell) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Deadlift (Barbell): how to do it and muscles worked

The deadlift (barbell) mainly works your lower back, glutes and hamstrings, with help from your traps and forearms. You need a barbell.

Muscles worked

Main

Helping

How to do the deadlift (barbell)

1
Stand with your feet hip width apart, the bar over your mid-foot. Hinge and bend your knees to grip the bar just outside your legs, with a flat back, chest up and arms straight.
2
Take a deep breath, brace your core, and push the floor away as you stand up, keeping the bar close to your legs. Lock out with hips and knees together, standing tall.
3
Lower the bar by pushing your hips back first, then bending your knees once it passes them. Reset your brace on each rep.

Form tip: Keep your back flat and never jerk the bar off the floor; take the slack out of the bar before you pull.

Common questions

Which muscles does the deadlift (barbell) work?: The deadlift (barbell) mainly works your lower back, glutes and hamstrings. It also involves your traps and forearms.
What equipment do I need for the deadlift (barbell)?: You need a barbell.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the deadlift (barbell) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More lower back exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.