HamstringsBeginner
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
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.