Barbell Straight-back Straight-leg Deadlift
The Barbell Straight-back Straight-leg Deadlift primarily works the Biceps Femoris (Long Head), with secondary activation of the Adductor Magnus, Gluteus Maximus and stabilizer support from the Erector Spinae, Levator Scapulae, Rhomboids, Trapezius (Lower), Trapezius (Middle), Trapezius (Upper). It is a barbell isolation exercise at intermediate difficulty.
A barbell isolation pull exercise targeting the Biceps Femoris (Long Head).
| Equipment | Barbell |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Hinge |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Biceps Femoris (Long Head) |
| Secondary | Adductor Magnus, Gluteus Maximus |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Biceps Femoris (Long Head) (hamstrings)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Gluteus Maximus (glutes)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Rhomboids (back)
- Stabilizer Muscle Trapezius (Lower) (back)
- Stabilizer Muscle Trapezius (Middle) (back)
- Stabilizer Muscle Trapezius (Upper) (back)
Instructions
- Preparation: Grasp barbell from rack ordeadliftfrom floor with shoulder width or slightly wider overhand or mixed grip. Stand with shoulder width or narrower stance. Execution: With knees and back straight, lower bar by bending hips until hamstrings are tight, or just before lower back bends. Lift bar by extending hips until upright. Pull shoulders slightly back at top of lift if rounded. Repeat. Comments: Throughout lift, keep arms, knees, and back straight. Do not pause or bounce at bottom of lift. Do not lower weight beyond mild stretch. Full range of motion will vary from person to person depending onflexibility. Re-rack or deadlift weight back to floor. Also seeStraight Leg Deadlift.
Alternative Exercises
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