FitnessAIConventional deadlift
Home › Exercises › Back › Conventional deadlift
How to do it
King of compound moves. Neutral spine, bar close to body
Muscles worked
Mainly espalda. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Hip hinge
- Minimum level
- Intermediate
- Technical demand
- Needs coaching
- Fatigue it generates
- Very high (2.2 out of 2.2)
- Risk if technique breaks down
- Medium
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As a compound lift, it fits in 3–5 sets of 5–12 reps leaving 1–3 reps in reserve (RIR). Prioritize it at the start of the session, when you're fresh.
Common mistakes to avoid
- Pulling with the arms instead of starting the movement by retracting the shoulder blades and driving the elbows back.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
Alternative exercises
More Hip hinge exercises
Add it to your routine
FitnessAI can generate a personalized routine that includes Conventional deadlift based on your level, goal and available days.
Build your Back workout
Generate a full routine with the emphasis on Back and Conventional deadlift among your preferred exercises. Free, no sign-up.
Not sure what to pick? The setup assistant walks you through it, one question at a time. Open the assistant
Frequently asked questions
What muscles does Conventional deadlift work?
Conventional deadlift mainly works the espalda muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Conventional deadlift should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for espalda to your level (about 10–20 sets per muscle per week).
Is Conventional deadlift good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow espalda.
⚡ Create your free routine in 60s
Personalized gym routine generator. 100% free, no card. Science-based engine: periodization, RIR and automatic progression.