Deadlifts work your back, hips, legs and core. Your biceps and triceps should not be heavily recruited during a deadlift unless you do something wrong. Deadlifting with proper technique precludes bending your arms, so no flexion or extension of your elbow should occur. Consult a health care practitioner before starting any strength-training program.
Biceps
Your biceps work to flex your elbow and supinate your wrist. Every time you bend your elbow up or move your forearm to your upper arm against resistance, you are using your biceps. Every time you rotate your hand so your thumb points out, you are supinating your wrist, which means you are using your biceps. Exercises such as dumbbell curls where you twist your wrists work both functions of your biceps. Other exercises that work your biceps include chinups, rows and curls.
Triceps
Your triceps are the muscles on the back of your arms and they work to extend your elbow. Every time you straighten your arm against resistance you are using your triceps. Any pushing motion, such as pushups, bench presses or overhead pressing, works your triceps. Any extension movement, such as dumbbell or barbell extensions, overhead extensions or cable pressdowns, uses your triceps. The long head, or inner section of your triceps, is only fully active when stretched, so overhead extensions work your triceps through the greatest range of motion.
Deadlifts
Deadlifts work your legs, hips and back. Your back is active throughout the lift, as your spinal erectors are firing continuously to help you straighten up. Your legs are active throughout the lift, as your quadriceps, or the muscles on the front of your thighs, work to straighten your knees. Your hamstrings work to help your torso straighten, and the muscles of your posterior fire to drive your hips forward, particularly at the top of the lift.
Arm Involvement in Deadlifts
Other than hanging onto the bar, your arms should not be involved in a deadlift. Your arms are fully extended, so your triceps have nothing further to do -- you cannot extend more than 100 percent. Your arms should not bend during the lift. If you can curl the weight up, you are not lifting heavy enough. If you bend your arms during a deadlift, you run the risk of straining a biceps tendon, so keep your arms straight. While deadlifts work many muscles, if you are looking for direct arm work, you need to specifically train your biceps and triceps.
References
- "Strength Training Anatomy - Third Edition"; Frederic Delavier; 2010
- "The Westside Barbell Book of Methods"; Louie Simmons; 2008
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