Machine Deadlift
A deadlift on a plate-loaded lever machine, pulling handles that travel on a fixed arc. The guided path lets you load the hips and legs hard with less balance and back-position demand than a barbell.
Primary muscles
- Glutes (Gluteus Maximus)
- Quadriceps
- Hamstrings
Secondary muscles
- Lower Back (Erector Spinae)
- Traps (Trapezius)
- Forearm Flexors
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Stand between the machine's handles with feet hip-width apart, then squat down and grip the handles with your back flat.
Brace, lift your chest and take the slack out of the lever arms.
Drive through your feet to extend your hips and knees together.
Stand tall with your arms long and squeeze your glutes at the top.
Lower the handles under control along the machine's path.
Breathing: Inhale and brace at the bottom, exhale as you lock out.
Coaching tips
Chest up
Push the floor away
Hips and shoulders rise together
Common mistakes
Standing too far forward or back in the machine
Jerking the handles off the stops
Rounding the lower back at the bottom
Safety notes
Set up so the handles sit beside your midfoot at the bottom.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.