Advanced
Wide-Grip Barbell Deadlift
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Wide-Grip Barbell Deadlift targets the entire back muscles of your body. Using wider grips emphasizes more on the lower back, forearms, and shoulders as well as increases the total range of motion of the exercise.
Exercise Instructions
-
Step 1
Stand in a shoulder-width stance with your feet slightly out. Press your shins against the bar and push your hips back while holding the bar with a wide grip. -
Step 2
Squeeze your torso, bend your knees slightly, and move your hips forward as you lift the bar with your entire body, keeping your arms fully extended. Pause when you reach the hip height, and you are standing. Pause for a few seconds, then lower the bar back to the floor in a controlled movement.
Muscle Groups
Wide-Grip Barbell Deadlift targets Delts, Glutes, Hamstrings, Quads, Spinal Erectors, Traps, Upper Back as seen below.
Exercise Tips
- Don't let the bar swing away from your body. Keep it steady.
- Make sure you achieve a full lock on top with tight hips.
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