Strength Training · Bodybuilding
Machine Deadlift
The machine deadlift uses a guided or lever-based path to train your glutes and hamstrings as you lift from a bent position to standing.
- Beginner
- Compound
- Low injury risk
- Rest 1 min 30 sec
How to do it
- Set the starting handle height, if adjustable, according to the machine’s instructions.
- Stand centered between the handles with your feet about hip-width apart.
- Push your hips back with your knees bent until you can reach the handles.
- Grip both handles fully with your arms straight.
- Lift the handles by straightening your hips and knees until you are standing upright.
- Lower the handles to the machine’s stop by moving your hips back with your knees bending.
- Release your grip once the load is fully supported.
Form cues
- Brace your belly before each pull.
- Keep pressure through your whole foot.
- Keep your chest and hips rising together.
Common mistakes
- Squatting straight downLet your hips travel backward rather than dropping directly toward your heels.
- Leaning back at the topFinish with your ribs over your pelvis rather than arching your lower back.
- Jerking the handlesBuild pressure gradually at the start so the load leaves its stop smoothly.
Safety
Excessive load or rounding your back under fatigue can strain your lower back despite the guided path. Moving levers and stops can pinch fingers or feet.
- Practice with a light load before adding weight.
- Choose a starting height that lets you reach the handles without rounding your back.
- Keep fingers and feet clear of the lever’s travel and stops.
- End the set when you can no longer control the lowering phase.
If bending or lifting causes back, hip, or knee pain, use a lighter load or shorter range and seek advice from a physiotherapist if symptoms persist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Deadlift Machine
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min 30 sec
Choose a weight that leaves you able to complete about two more controlled reps.