Legs
The main muscle group listed for this exercise.
Exercise guide
Reverse Band Deadlift
Reverse Band Deadlift is an expert-level leg exercise performed with a barbell. It also involves the glutes and back.
Barbell
The equipment listed for this variation.
Expert
The recorded setup and movement complexity.
Legs
Reverse Band Deadlift also involves glutes, back.
Strength
Movement pattern: hinge. This is a compound exercise.
Expert
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Reverse Band Deadlift
- 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.
- 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.
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 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 an expert-level leg exercise performed with a barbell. It also involves the arms, glutes, and back.
View exerciseDeadlift with Chains
Deadlift with Chains is an expert-level leg exercise performed with a barbell. It also involves the arms, glutes, and back.
View exerciseOne-Arm Side Deadlift
One-Arm Side Deadlift is an expert-level leg exercise performed with a barbell. It also involves the core, glutes, and back.
View exerciseReverse Band Sumo Deadlift
Reverse Band Sumo Deadlift is an expert-level leg exercise performed with a barbell. It also involves the glutes, arms, and back.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Reverse Band Deadlift.
What muscles does Reverse Band Deadlift work?
Reverse Band Deadlift primarily trains the legs and also involves the glutes and back.
Is Reverse Band Deadlift beginner-friendly?
It is listed as expert.
What equipment do I need for Reverse Band Deadlift?
This variation uses a barbell.
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.