Behind The Back Deadlift

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Hamstring, Gluteus Maximus
Secondary Muscles	Erector Spinae, Quadriceps Femoris
Stabilizer Muscles	Abdominal External Oblique, Trapezius
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Hamstring, Gluteus Maximus

Secondary Muscles

Erector Spinae, Quadriceps Femoris

Stabilizer Muscles

Abdominal External Oblique, Trapezius

Grip Muscles

Forearm Flexors

Behind The Back Deadlift Average Weight [1RM]

Level
Beg.	58 kg (127 lb)	28 kg (61 lb)
Nov.	90 kg (199 lb)	44 kg (98 lb)
Int.	132 kg (290 lb)	66 kg (146 lb)
Adv.	181 kg (399 lb)	92 kg (203 lb)
Pro	235 kg (519 lb)	121 kg (266 lb)

Level

Beg.

58 kg
(127 lb)

28 kg
(61 lb)

Nov.

90 kg
(199 lb)

44 kg
(98 lb)

Int.

132 kg
(290 lb)

66 kg
(146 lb)

Adv.

181 kg
(399 lb)

92 kg
(203 lb)

Pro

235 kg
(519 lb)

121 kg
(266 lb)

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Behind The Back Deadlift Standard (lb)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
110	67	116	181	260	349
120	79	131	200	283	376
130	91	146	219	305	401
140	103	161	236	326	425
150	114	175	254	347	449
160	125	189	271	366	471
170	137	203	287	385	492
180	147	216	302	403	513
190	158	229	318	421	532
200	169	242	333	438	551
210	179	254	347	454	570
220	189	266	361	470	588
230	199	278	375	486	605
240	209	289	388	501	622
250	218	301	401	516	639
260	228	312	414	530	655
270	237	322	426	544	670
280	246	333	438	558	685
290	255	343	450	571	700
300	264	353	461	584	715
310	272	363	473	597	729

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	109	169	247	340	442
20	124	194	283	389	506
25	127	199	290	399	519
30	127	199	290	399	519
35	127	199	290	399	519
40	127	199	290	399	519
45	121	188	275	379	492
50	113	177	258	355	462
55	105	164	239	329	428
60	96	149	218	300	390
65	87	135	197	271	353
70	78	121	177	243	316
75	69	108	158	217	283
80	62	97	141	194	253
85	56	87	127	174	227
90	50	78	114	157	204

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
90	40	69	108	156	210
100	45	76	117	166	221
110	50	82	124	175	232
120	54	88	132	184	242
130	59	94	138	192	251
140	63	99	145	200	260
150	67	104	151	207	268
160	71	109	157	214	276
170	75	114	163	220	284
180	79	118	168	227	291
190	82	123	173	233	297
200	86	127	178	238	304
210	89	131	183	244	310
220	92	135	188	249	316
230	96	139	192	255	322
240	99	142	197	260	328
250	102	146	201	265	333
260	105	150	205	269	339

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	52	83	124	173	227
20	60	96	142	198	260
25	61	98	146	203	266
30	61	98	146	203	266
35	61	98	146	203	266
40	61	98	146	203	266
45	58	93	138	193	253
50	55	87	130	181	237
55	50	81	120	167	219
60	46	74	110	153	200
65	42	67	99	138	181
70	37	60	89	124	162
75	33	53	79	111	145
80	30	48	71	99	130
85	27	43	64	89	116
90	24	39	57	80	105

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 35-50 Calories
Medium	🔥 50-65 Calories
Hard	🔥 65-85 Calories
Max	🔥 85-105 Calories

Intensity

Calories Burned

Easy

🔥 35-50 Calories

Medium

🔥 50-65 Calories

Hard

🔥 65-85 Calories

Max

🔥 85-105 Calories

Note：These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity Levels：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Behind The Back Deadlift

Muscles Activated

Behind The Back Deadlift Average Weight [1RM]

Behind The Back Deadlift Standard (lb)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
110	67	116	181	260	349
120	79	131	200	283	376
130	91	146	219	305	401
140	103	161	236	326	425
150	114	175	254	347	449
160	125	189	271	366	471
170	137	203	287	385	492
180	147	216	302	403	513
190	158	229	318	421	532
200	169	242	333	438	551
210	179	254	347	454	570
220	189	266	361	470	588
230	199	278	375	486	605
240	209	289	388	501	622
250	218	301	401	516	639
260	228	312	414	530	655
270	237	322	426	544	670
280	246	333	438	558	685
290	255	343	450	571	700
300	264	353	461	584	715
310	272	363	473	597	729

Age	Beg.	Nov.	Int.	Adv.	Pro
15	109	169	247	340	442
20	124	194	283	389	506
25	127	199	290	399	519
30	127	199	290	399	519
35	127	199	290	399	519
40	127	199	290	399	519
45	121	188	275	379	492
50	113	177	258	355	462
55	105	164	239	329	428
60	96	149	218	300	390
65	87	135	197	271	353
70	78	121	177	243	316
75	69	108	158	217	283
80	62	97	141	194	253
85	56	87	127	174	227
90	50	78	114	157	204

BW	Beg.	Nov.	Int.	Adv.	Pro
90	40	69	108	156	210
100	45	76	117	166	221
110	50	82	124	175	232
120	54	88	132	184	242
130	59	94	138	192	251
140	63	99	145	200	260
150	67	104	151	207	268
160	71	109	157	214	276
170	75	114	163	220	284
180	79	118	168	227	291
190	82	123	173	233	297
200	86	127	178	238	304
210	89	131	183	244	310
220	92	135	188	249	316
230	96	139	192	255	322
240	99	142	197	260	328
250	102	146	201	265	333
260	105	150	205	269	339

Age	Beg.	Nov.	Int.	Adv.	Pro
15	52	83	124	173	227
20	60	96	142	198	260
25	61	98	146	203	266
30	61	98	146	203	266
35	61	98	146	203	266
40	61	98	146	203	266
45	58	93	138	193	253
50	55	87	130	181	237
55	50	81	120	167	219
60	46	74	110	153	200
65	42	67	99	138	181
70	37	60	89	124	162
75	33	53	79	111	145
80	30	48	71	99	130
85	27	43	64	89	116
90	24	39	57	80	105

BW	Beg.	Nov.	Int.	Adv.	Pro
110	67	116	181	260	349
120	79	131	200	283	376
130	91	146	219	305	401
140	103	161	236	326	425
150	114	175	254	347	449
160	125	189	271	366	471
170	137	203	287	385	492
180	147	216	302	403	513
190	158	229	318	421	532
200	169	242	333	438	551
210	179	254	347	454	570
220	189	266	361	470	588
230	199	278	375	486	605
240	209	289	388	501	622
250	218	301	401	516	639
260	228	312	414	530	655
270	237	322	426	544	670
280	246	333	438	558	685
290	255	343	450	571	700
300	264	353	461	584	715
310	272	363	473	597	729

Age	Beg.	Nov.	Int.	Adv.	Pro
15	109	169	247	340	442
20	124	194	283	389	506
25	127	199	290	399	519
30	127	199	290	399	519
35	127	199	290	399	519
40	127	199	290	399	519
45	121	188	275	379	492
50	113	177	258	355	462
55	105	164	239	329	428
60	96	149	218	300	390
65	87	135	197	271	353
70	78	121	177	243	316
75	69	108	158	217	283
80	62	97	141	194	253
85	56	87	127	174	227
90	50	78	114	157	204

BW	Beg.	Nov.	Int.	Adv.	Pro
90	40	69	108	156	210
100	45	76	117	166	221
110	50	82	124	175	232
120	54	88	132	184	242
130	59	94	138	192	251
140	63	99	145	200	260
150	67	104	151	207	268
160	71	109	157	214	276
170	75	114	163	220	284
180	79	118	168	227	291
190	82	123	173	233	297
200	86	127	178	238	304
210	89	131	183	244	310
220	92	135	188	249	316
230	96	139	192	255	322
240	99	142	197	260	328
250	102	146	201	265	333
260	105	150	205	269	339

Age	Beg.	Nov.	Int.	Adv.	Pro
15	52	83	124	173	227
20	60	96	142	198	260
25	61	98	146	203	266
30	61	98	146	203	266
35	61	98	146	203	266
40	61	98	146	203	266
45	58	93	138	193	253
50	55	87	130	181	237
55	50	81	120	167	219
60	46	74	110	153	200
65	42	67	99	138	181
70	37	60	89	124	162
75	33	53	79	111	145
80	30	48	71	99	130
85	27	43	64	89	116
90	24	39	57	80	105

BW	Beg.	Nov.	Int.	Adv.	Pro
110	67	116	181	260	349
120	79	131	200	283	376
130	91	146	219	305	401
140	103	161	236	326	425
150	114	175	254	347	449
160	125	189	271	366	471
170	137	203	287	385	492
180	147	216	302	403	513
190	158	229	318	421	532
200	169	242	333	438	551
210	179	254	347	454	570
220	189	266	361	470	588
230	199	278	375	486	605
240	209	289	388	501	622
250	218	301	401	516	639
260	228	312	414	530	655
270	237	322	426	544	670
280	246	333	438	558	685
290	255	343	450	571	700
300	264	353	461	584	715
310	272	363	473	597	729

Age	Beg.	Nov.	Int.	Adv.	Pro
15	109	169	247	340	442
20	124	194	283	389	506
25	127	199	290	399	519
30	127	199	290	399	519
35	127	199	290	399	519
40	127	199	290	399	519
45	121	188	275	379	492
50	113	177	258	355	462
55	105	164	239	329	428
60	96	149	218	300	390
65	87	135	197	271	353
70	78	121	177	243	316
75	69	108	158	217	283
80	62	97	141	194	253
85	56	87	127	174	227
90	50	78	114	157	204

BW	Beg.	Nov.	Int.	Adv.	Pro
90	40	69	108	156	210
100	45	76	117	166	221
110	50	82	124	175	232
120	54	88	132	184	242
130	59	94	138	192	251
140	63	99	145	200	260
150	67	104	151	207	268
160	71	109	157	214	276
170	75	114	163	220	284
180	79	118	168	227	291
190	82	123	173	233	297
200	86	127	178	238	304
210	89	131	183	244	310
220	92	135	188	249	316
230	96	139	192	255	322
240	99	142	197	260	328
250	102	146	201	265	333
260	105	150	205	269	339

Age	Beg.	Nov.	Int.	Adv.	Pro
15	52	83	124	173	227
20	60	96	142	198	260
25	61	98	146	203	266
30	61	98	146	203	266
35	61	98	146	203	266
40	61	98	146	203	266
45	58	93	138	193	253
50	55	87	130	181	237
55	50	81	120	167	219
60	46	74	110	153	200
65	42	67	99	138	181
70	37	60	89	124	162
75	33	53	79	111	145
80	30	48	71	99	130
85	27	43	64	89	116
90	24	39	57	80	105