Barbell Deadlift to Curl
The barbell deadlift to curl is a compound exercise that targets the hamstrings and posterior chain through a deadlift while adding a biceps curl at the top of the movement. It is an efficient exercise for building back, glute, and arm strength in one fluid motion.
How to do it
- Stand with your feet hip-width apart with a barbell on the floor in front of you.
- Hinge at the hips and grasp the barbell with an underhand grip, keeping your back flat.
- Drive through your heels to stand upright, performing a deadlift.
- At the top of the deadlift, curl the barbell up toward your chest by bending your elbows.
- Lower the bar back down with control and return to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your back flat and chest proud as you hinge.
- Drive through your full foot to stand up tall.
- Complete the deadlift fully before starting the curl.
- Squeeze your biceps tightly at the top of the curl.
- Lower the bar smoothly with control.
Breathing: Inhale as you lower the barbell and hinge at your hips, then exhale as you drive up and finish the bicep curl.
Common mistakes
- Rounding the lower back during the deadlift, which puts unnecessary stress on the spine.
- Starting the biceps curl before standing all the way up, which compromises balance and lifting power.
- Using too much momentum to swing the weight up, reducing the work done by your muscles.
Muscles worked
Primary: hamstrings. Secondary: glutes, lower back, biceps.
Suggested sets & reps
Get fitter
3 sets × 10 reps, rest 60 s
Lose weight
3 sets × 10–12 reps, rest 60 s
Build muscle
3–4 sets × 8–10 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you have lower back discomfort, ease off the weight or choose a gentler option like a standard bodyweight hinge.
- If you feel sharp pain in your elbows during the curl, stop and check with a professional.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Can I do this exercise if I am a beginner?
Because it combines two different movements, it is best to master a standard deadlift and a standard bicep curl separately before trying them together.
What should I do if my lower back hurts?
Stop immediately. Lower back discomfort usually means your form is breaking down or the weight is too heavy. Reset your posture or reduce the load.
Can I use dumbbells instead of a barbell?
Yes, dumbbells are a great alternative and often feel more natural for the arm curl portion of the movement.