Smith Straight-back Straight-leg Deadlift
The Smith 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 smith machine isolation exercise at beginner difficulty.
A smith machine isolation pull exercise targeting the Biceps Femoris (Long Head).
| Equipment | Smith 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 with shoulder width or narrower stance with thigh against bar. Grasp bar with shoulder width or slightly wider overhand grip. Disengage bar by rotating bar back. 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 straight. Pull shoulders back slightly 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. Stand on elevated platform if smith machine does not allow full range of motion. Also seeStraight Leg Deadlift.
Alternative Exercises
Get this data via the REST API or MCP Server.