Deadlift with Bands
How to do the Deadlift with Bands with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Lower Back
Forearms, Glutes, Hamstrings, Mid Back, Quads, Traps
Barbell
How to do the Deadlift with Bands
- 1
To deadlift with short bands, simply loop them over the bar before you start, and step into them to set up. For long bands, they will need to be anchored to a secure base, such as heavy dumbbells or a rack.
- 2
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.
- 3
Lower the bar by bending at the hips and guiding it to the floor.
Log it, see it on your body.
Every Deadlift with Bands set you log feeds Ascend's anatomy heatmap — so your lower back volume is visible at a glance — and counts toward your bodyweight-strength tier.
More lower back exercises
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