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Barbell Deadlift to Bicep Curl
A full-body strength combination that pairs a hip-hinge deadlift with an elbow flexion bicep curl, targeting the glutes, hamstrings, back, and biceps for strength and conditioning.
About Exercise
Equipment
Barbell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hamstrings, Biceps
Secondary Muscles
Quads, Abs, Traps
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapHamstrings
8/10Biceps Femoris, Semitendinosus
Biceps
8/10Long Head, Short Head
Glutes
7/10Glute Max
Lower Back
6/10Erector Spinae
Quads
4/10Rectus Femoris
Abs
3/10Rectus Abdominis, Transverse Abdominis
Traps
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Keep rest minimal if used for conditioning.
How to Perform
Stand holding a barbell or EZ curl bar with a close underhand grip, feet shoulder-width apart, and knees slightly bent. The bar rests against your upper thighs.
- Initiate the deadlift by hinging at the hips, lowering the bar toward the ground while keeping your back straight.
- Drive through your feet and extend your hips and knees to return to a standing lockout position.
- Immediately transition, curling the bar upward toward your shoulders, squeezing the biceps at the peak.
- Lower the bar slowly and with control until your arms are fully extended at your sides.
- Repeat the combined deadlift and curl sequence for the set duration.
Coaching Tips
Form Cues
- Hinge first, then curl.
- Keep back flat.
- Squeeze the biceps.
- Maintain upright torso.
- Control the descent.
Breathing
Inhale as you lower the bar in the deadlift and brace your core, then exhale as you stand up and perform the bicep curl.
Tempo
2-0-1
Range of Motion
Perform a full hip hinge, bringing the bar to just above the floor while maintaining a neutral spine. The curl should move the bar from the thighs to the front of the shoulders.
Safety
Safety Notes
- Use significantly lighter weight than a standard deadlift due to the high-load bicep curl component.
- Prioritize hip hinge form to protect the lower back.
- If you feel lower back pain, stop the exercise immediately.
Spotting
Not recommended; use lighter weight or safety straps if required to prevent dropping the bar.
Common Mistakes
- Rounding the lower back during the hinge.
- Using excessive momentum (jerking) to initiate the curl.
- Lifting the hips too fast during the deadlift.
- Flaring elbows out during the curl.
When to Avoid
- Acute lower back injury or pain.
- Severe wrist or elbow tendinitis.
Flexibility Needed
- Adequate hip hinge mobility.
- Good hamstring flexibility.
Build Up First
- Competency in Barbell Deadlift form.
- Ability to perform a controlled Bicep Curl.
Also known as
Deadlift Curl, Power Curl Combo, Full Body Barbell Curl
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