Reverse Band Deadlift

How to do the Reverse Band Deadlift

1. Set the bar up in a power rack. Attach bands to the top of the rack, using either bands pegs or the frame itself. Attach the other end of the bands to the bar.
2. 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.
3. 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.
4. 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.
5. Lower the bar by bending at the hips and guiding it to the floor.

Muscles worked

Role	Muscles
Primary	lower back
Secondary	abductors, adductors, calves, glutes, hamstrings, quads
Equipment	barbell
Difficulty	expert
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Crossover Reverse Lunge Bodyweight Hyperextensions With No Hyperextension Bench Bodyweight Superman Bodyweight Weighted Ball Hyperextension Exercise Ball Atlas Stones Other Equipment Dancer's Stretch Bodyweight

Easier than the Reverse Band Deadlift

Same movement pattern, lower entry difficulty — work up from here.

Hyperextensions (Back Extensions) beginner · Other Equipment Deficit Deadlift intermediate · Barbell Rack Pull with Bands intermediate · Barbell

Common questions

What muscles does the Reverse Band Deadlift work?

The Reverse Band Deadlift primarily works the lower back, with the abductors, adductors, calves, glutes, hamstrings, and quads as secondary movers. Atlas Stones, Deadlift with Bands, and Deadlift with Chains train the same muscle, across 5 equipment types.

What equipment do you need for the Reverse Band Deadlift?

A Barbell. Without a barbell, Crossover Reverse Lunge, Hyperextensions With No Hyperextension Bench, and Superman train the same muscle, and 9 of the catalogue's options for this muscle need no equipment.

Is the Reverse Band Deadlift suitable for beginners?

It is rated expert. Start with Hyperextensions (Back Extensions), Deficit Deadlift, and Rack Pull with Bands and work up.

Where should the Reverse Band Deadlift go in a workout?

Early — the Reverse Band Deadlift is compound, working 7 muscle groups, so run it first or second while you are fresh.

Similar exercises

Atlas Stones Other Equipment Deadlift with Bands Barbell Deadlift with Chains Barbell Deficit Deadlift Barbell Rack Pull with Bands Barbell Barbell Deadlift Barbell