Reverse Band Deadlift

An advanced strength exercise for the back, hip abductors, adductors, calves, glutes, hamstrings and quads, done with a barbell.

Movement guide

Reverse Band Deadlift

Demand · source-assignedHard (unreviewed)

Equipment requiredA barbell

Muscle focusBack · Hip abductors · Adductors · Calves · Glutes · Hamstrings · Quads

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Axle Deadlift demonstrated on the 3D figure

3D demoAxle DeadliftIntermediate · Other / check instructions

Similar move, intermediate grade.

This move

Reverse Band Deadlift demonstrated on the 3D figure

3D demoReverse Band DeadliftAdvanced · A barbell

Advanced grade (source-assigned).

Harder option

Front lever demonstrated on the 3D figure

3D demoFront leverExpert · Pull-up bar

Similar move, expert grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Back. Also: Hip abductors, Adductors, Calves, Glutes, Hamstrings, Quads.

Equipment

A barbell

Level

Advanced (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Barbell deadlift demonstrated on the 3D figure

3D demoBarbell deadliftAdvanced · A barbell

Deadlift with bands demonstrated on the 3D figure

3D demoDeadlift with bandsAdvanced · A barbell + A band

Deadlift with chains demonstrated on the 3D figure

3D demoDeadlift with chainsAdvanced · A barbell + Other / check instructions

Deficit deadlift demonstrated on the 3D figure

3D demoDeficit deadliftAdvanced · A barbell + Weight plates

Dumbbell Romanian deadlift demonstrated on the 3D figure

3D demoDumbbell Romanian deadliftIntermediate · A dumbbell

Kettlebell deadlift demonstrated on the 3D figure

3D demoKettlebell deadliftBeginner · A kettlebell

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Questions people ask

What muscles does the Reverse Band Deadlift work?

Mainly the back, with help from the hip abductors, adductors, calves, glutes, hamstrings and quads.

What equipment do I need for the Reverse Band Deadlift?

A barbell.

Is the Reverse Band Deadlift good for beginners?

It is an advanced move. The grade comes from the source database and has not been independently reviewed. Build up to it with the Axle Deadlift first.

What is an easier alternative to the Reverse Band Deadlift?

Try the Axle Deadlift. It works similar muscles at a lower grade.

How do I make the Reverse Band Deadlift harder?

Progress to the Front lever, or add load, range or slower lowering once your form is solid.