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Upper Legs · Barbell
Barbell Reverse Deadlift
Barbell Reverse Deadlift is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings, upper back and forearms assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Legs · Quadriceps
- Glutes · Gluteus Maximus
- Lower Back · Erector Spinae
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Upper Back · Trapezius
- Forearms · Forearm Flexors
- Core · Rectus Abdominis, Transversus Abdominis
How to do Barbell Reverse Deadlift
- Stand with your feet at shoulder-width apart facing away from the barbell.
- Squat down and grip the barbell behind your legs with an overhand grip.
- Begin the lift by pushing through your heels, extending your hips and knees to lift the barbell off the floor until you stand up straight.
- Lower the barbell back to the starting position with control and repeat for the desired number of repetitions.
Form tips
- Keep the barbell close to your legs throughout the movement.
- Push your hips back as you lower the barbell. Avoid rounding your lower back.
- Keep your chest up and your core tight throughout the exercise.
- Inhale as you lower the barbell and exhale as you stand up.
Barbell Reverse Deadlift alternatives
More quads exercises
Barbell Reverse Deadlift FAQ
What muscles does Barbell Reverse Deadlift work?
Barbell Reverse Deadlift mainly works the quads in the upper legs (Quadriceps, Gluteus Maximus and Erector Spinae). The hamstrings, upper back, forearms and core work as secondary muscles.
What equipment do you need for Barbell Reverse Deadlift?
You need a barbell.
How many sets and reps of Barbell Reverse Deadlift should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Reverse Deadlift good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Barbell Reverse Deadlift burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell Reverse Deadlift?
Other exercises for the quads include Kettlebell Sumo Deadlift, Kettlebell Sumo Deadlift With High Pull, Kettlebells Sumo Deadlift With High Pull and Kettlebell Reverse Lunge.
For developers
Use Barbell Reverse Deadlift in your app
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