Back
The main area this variation is designed to train.
Exercise guide
Deadlift with Chains
Learn how to do the Deadlift with Chains exercise, which muscles it works, the equipment you need, and common mistakes to avoid.
Barbell
Use this to decide whether the movement fits your current setup.
Expert
A quick checkpoint for how simple or technical the movement usually feels.
Back
Secondary support can come from Arms, Glutes, Legs.
Powerlifting
Movement pattern: hinge. This is a compound exercise.
Learning and repeating well
Use this page to understand the setup first, then track the movement consistently in Logbook once it fits your program.
Instructions
How to do Deadlift with Chains
Keep the setup simple, use a controlled pace, and repeat the same movement pattern each rep.
- You can attach the chains to the sleeves of the bar, or just drape the middle over the bar so there is a greater weight increase as you lift.
- Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an overhand grip or an over/under grip on heavier sets. With your feet, and your grip set, take a big breath and then lower your hips and bend the knees until your shins contact the bar.
- Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward. After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
- Lower the bar by bending at the hips and guiding it to the floor.
Benefits
- Builds strength and control through the back region.
- Trains multiple joints at once, which can make your sessions more efficient.
- Gives you a repeatable way to track progress inside Logbook over time.
Common mistakes
- Using more weight or speed than you can control cleanly.
- Skipping the setup and losing tension before the first rep starts.
- Changing your body position between reps instead of keeping the movement repeatable.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutBack and Biceps Workout
A straightforward back and biceps workout with vertical pulls, rows, and direct arm work.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Deadlift with Bands
Deadlift with Bands is a expert powerlifting that mainly trains your back using barbell.
View exerciseReverse Band Deadlift
Reverse Band Deadlift is a expert powerlifting that mainly trains your back using barbell.
View exerciseBarbell Deadlift
Barbell Deadlift is a intermediate strength that mainly trains your back using barbell.
View exerciseBarbell Shrug Behind The Back
Barbell Shrug Behind The Back is a beginner strength that mainly trains your back using barbell.
View exerciseFAQ
Common questions about Deadlift with Chains.
Use these answers as a practical starting point, then adjust based on your setup, comfort, and goals.
What muscles does Deadlift with Chains work?
Deadlift with Chains mainly works the back. It can also involve arms, glutes, legs depending on your setup and range of motion.
Is Deadlift with Chains beginner-friendly?
It is listed as expert, so newer lifters may want to start lighter or use a simpler variation first.
What equipment do I need for Deadlift with Chains?
You will usually need Barbell for this variation.
How should I progress Deadlift with Chains?
Start by making the reps smoother and more repeatable. Once the whole set looks controlled, add a small amount of load or one extra rep at a time.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.
Download on the App Store