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
Deadlift with Bands: common questions
What muscles does the Deadlift with Bands work?
The Deadlift with Bands primarily works the Lower Back. It also recruits the Forearms, Glutes, Hamstrings, Mid Back, Quads and Traps as supporting muscles.
Is the Deadlift with Bands suitable for beginners?
The Deadlift with Bands is an expert-level exercise. It demands well-developed strength, mobility and technique, so it suits experienced lifters more than beginners.
What equipment do I need for the Deadlift with Bands?
To do the Deadlift with Bands you'll need a barbell.
Is the Deadlift with Bands a compound or isolation exercise?
The Deadlift with Bands is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Deadlift with Bands with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Deadlift with Bands sets, free.
Waitlist members get TestFlight + Play Store internal-track invites and a founder badge on their profile.
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever, the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | , | |
| PR projections and deep analytics | , | |
| Unlimited crews | , | |
| Themes, export and higher AI limits | , |