
Muscle Groups
Muscles
Target
Synergist
How to perform Band Deadlift with proper form
Setup
- Equipment: Use a resistance band, preferably a heavy duty one.
- Foot Position: Stand on the band with feet shoulder-width apart. Position the band under the arch of your feet.
- Grip: Bend down and grasp the band with both hands, keeping your arms shoulder-width apart.
Form
-
Starting Position:
- Keep your back straight and chest lifted.
- Hinge at the hips, maintaining a slight bend in the knees.
- Ensure your shoulders are directly above or slightly in front of the band.
-
Lifting:
- Engage your core and push through your heels as you pull the band upward.
- Straighten your hips and knees simultaneously.
- Keep the band close to your body throughout the lift.
-
Top Position:
- Stand tall with shoulders back and chest out.
- Ensure a straight line from head to heels; avoid hyperextending the back.
-
Lowering:
- Reverse the movement by hinging at the hips first.
- Maintain control as you lower the band back to the starting position.
- Keep your back neutral throughout the descent.
Tips
- Focus on using your glutes and hamstrings during the lift.
- Avoid rounding your back; keep it straight.
- Ensure your knees do not cave in during the movement.
Conclusion
The band deadlift is an excellent exercise for building strength in the posterior chain. Focus on maintaining proper form for maximum effectiveness and injury prevention.
Exercises

Ab Wheel, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Shoulders, Back, Chest

Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps

Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps

Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back

Back Extension, Bodyweight
Type: Lower, Core
Target: Back
Synergist: Glutes, Hamstrings

Back Extension, Leverage Machine
Type: Lower, Core
Target: Back
Synergist: Glutes, Hamstrings

Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs

Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back

Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Bench Dip, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Back, Chest

Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Cable
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Kettlebell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press Close Grip, Barbell
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest

Bench Press Close Grip, Smith Machine
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest