Deadlift Exercise for Back

Back Strengthening Exercises Video Series

This deadlift exercise is the third video in the upper back strengthening series. The video on this page demostrates this exercise using a barbell.

If you don't have access to a gym or you don't have a barbell, you can use other equipment.

Try doing this with your dumbbell weights or the resistance bands. Below the step by step instructions are tips on how to modify the exercise for these pieces of equipment.

The deadlift uses many different muscles when doing this workout.

It works your torso, back, hips, legs and arms. This is a great workout to strengthen many different muscles in your body.

For the back portion of this workout, you will be engaging all the major upper back muscles. These are the Lats, Rhomboids the Trapezius muslces.

You want to ensure you have proper form for this back exercise. If done incorrectly, you can be harming your back instead of helping.

This workout is just one in a series of many back exerices.

To see more videos in this series use the next / previous buttons below each video.

Exercise #3 - Deadlift Exercise

This exercise is named because it is literally lifting dead weight such as weights laying on the ground. This workout has two moves to it. The concentric portion is the lifting of the weight.

The eccentric step is the lowering of the weights. 

Just make sure your head is off the bench so that the muscles are engaged while doing this deadlift exercise.
  1. Place the barbell on the floor directly in front of you. Make sure you have the proper weights on the bar for your fitness level.
  2. Stand with feet slightly apart and feet flat to the floor.
  3. Bend your knees while keeping your back as straight as possible and bend forward grabbing the barbell with both hands.

    Make sure your arms about shoulder width apart. This is your starting position.
  4. Now start to lift the barbell pushing with your legs. At the same time start to straighten your torso.
  5. When you come to the upright position, stick your chest out and contract your back muscles by bringing your shoulders back.
  6. With a slow and controlled movement, return to the starting position by bending your knees while at the same time bending your torso forward.

    Be sure to keep your back straight while returning to the starting position.
  7. When the weights are on the floor, you are ready for the next repetition.
  8. Repeat this for several reps. Take a small breather and do another set or two.
Make sure to breath while doing this exercise. Exhale as you lift and inhale as you return to the starting position.


Dumbbell Weights
To do this with dumbbell weights, follow the same instructions as above but instead of lifting the dumbbell weights, simply hold them in your hands.

You do not need to set these down on the floor, just bend down as far as you can.

Resistance Bands
Using resistance bands, you want to place your feet shoulder width apart. Place the ends of the bands in both hands.

Using the starting position above, follow the steps by pushing with the legs and lifting up.

Watch the video below to ensure you are doing the this deadlift exercise correctly. This video uses a barbell for this exerise.

Not all mobile devices will display the video correctly. If you are not seeing the full video (or it's not displaying at all), click here to view the deadlift exercise on youtube.

Additional Articles

Benefits of Strength Training
Strength training helps build lean muscle mass which in turns increases your metabolism. An increase metabolism will help you burn more fat and calories. Find out what other benefits there are to strength training.

Resistance Band Exercises
Resistance bands are a great piece of equipment to do all sorts of strengthening exercises. They are inexpensive and easy to travel with so you can always get your workout in for the day.

Exercise Tips
If you are just starting out with your workouts, then be sure to check out these tips to ensure you have the right environment for your lifestyle.