Lever Straight-back Straight-leg Deadlift (plate loaded)
The Lever Straight-back Straight-leg Deadlift (plate loaded) 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 machine isolation exercise at beginner difficulty.
A machine isolation pull exercise targeting the Biceps Femoris (Long Head).
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| 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: Stand between lever handles with shoulder width or narrower stance. Squat down and grasp handles to each side. Stand upright with arms straight down to sides. Execution: With knees and back straight, bow forward by bending hips until hamstrings are tight, or just before lower back bends. Raise body upright by extending hips until standing. Pull shoulders back slightly 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. Also seeStraight Leg Deadlift.
Alternative Exercises
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