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Reverse Band Deadlift

Performed in the reverse (supinated) grip variation, this variation primarily targets your Lower Back, with support from Abductors, Adductors, Calves, Glutes, Hamstrings, Quadriceps. It requires barbell and is best suited to expert lifters.

Expert level · Equipment: Barbell · Compound · Pull

Primary muscles: Lower Back Secondary muscles: Abductors, Adductors, Calves, Glutes, Hamstrings, Quadriceps

How to perform Reverse Band Deadlift

  1. Step 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. Step 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. Step 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. Step 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. Step 5. Lower the bar by bending at the hips and guiding it to the floor.

Frequently asked questions

What is the primary benefit of using reverse bands for deadlifts?

Reverse bands provide maximum assistance at the bottom of the lift and decrease support as the bar rises. This allows lifters to handle heavier loads at the lockout while maintaining speed off the floor.

Which muscle groups are primarily targeted during this movement?

The exercise focuses on the posterior chain, specifically the spinal erectors, lats, and traps. While it assists the initial pull, the upper back must work harder to stabilize the increased weight at the top.

What is a common mistake when setting up the bands?

A frequent error is using bands that are too thick, which can cause the bar to float or lose contact with the floor. Ensure the bands are slack or provide minimal tension at the very top of the movement.

How should a beginner approach this advanced variation?

Beginners should first master the standard barbell deadlift to establish a baseline of strength and form. Once proficient, use light bands to learn how to accelerate through the midpoint of the lift.

How should reverse band deadlifts be programmed for strength?

This variation is typically performed for 3 to 5 sets of 1 to 5 reps to build maximal strength and lockout power. It is often used in a peaking cycle or as a heavy accessory movement once per week.

Sample sets & reps for Reverse Band Deadlift

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Lower Back exercises

  • Atlas Stone Trainer — other
  • Atlas Stones — other
  • Axle Deadlift — other
  • Cat Stretch — stretch
  • Child's Pose — stretch

See all Lower Back exercises →

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