Deadlift

Muscles worked: Back, Glutes (assisted by hamstrings, quads, traps, forearms).

How to do it

1. Stand in front of a loaded barbell.
2. While keeping the back as straight as possible, bend your knees, bend forward and grasp the bar using a medium (shoulder width) overhand grip.
3. While holding the bar, start the lift by pushing with your legs while simultaneously getting your torso to the upright position as you breathe out.
4. Go back to the starting position by bending at the knees while simultaneously leaning the torso forward at the waist while keeping the back straight.
5. Perform the amount of repetitions prescribed in the program.

Coaching cues

The two cues IronPack shows on this exercise's card mid-workout:

• Bar over mid-foot, shins touch it
• Push the floor away; lats tight like protecting your armpits

Logging it

IronPack suggests working in the 3 to 6 rep range, progressing in 5 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Loading the bar? Use the plate calculator, and check your estimated 1RM from any hard set.

Related exercises

• Pull-Up - back
• Chin-Up - back, biceps
• Lat Pulldown - back
• Barbell Row - back

Photos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.