Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Glutes

Deadlift

Also called Conventional deadlift

BarbellCompoundNeeds coaching
Front
Back
Primary Secondary

Works

Lower back, Glutes, Hamstrings

Also upper back & lats, traps, quads, forearms

You need

Barbell

How to do itPictures · 3 steps
1Start
2Top
Main musclesAlso working
  1. 1Bar over mid-foot, shins touch it
  2. 2Pull the slack out, then push the floor away
  3. 3Bar stays against your legs all the way

Most common mistake

Rounding the back and yanking the bar off the floor.

Watch a demo

Good for

  • Easy to keep adding weight
B
For back
#37 of 40
See the full list →
Research
55
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 55
Target tensionGood
Loaded stretchGood
ProgressionExcellent
Low costFair

Builds the whole back chain, but the fatigue cost per unit of back growth is high.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SMachine RowMachine
  • SAssisted Pull-UpMachine
  • SLat PulldownCable
  • ASeal RowBarbell

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280