Row to Deadlift with Resistance Band
Banded complex that links a row with a deadlift hinge for full posterior-chain development.
Full BodyIntermediateStrengthCompound
At a glance
| Muscles worked | Primary: back & glutes. Secondary: lats, hamstrings, core |
|---|---|
| Muscle group | Full Body |
| Difficulty | Intermediate |
| Type | Strength · Compound |
| Sets & reps | 4 sets × 10-12 reps |
| Estimated calories burned | ~30 kcal |
How to do it
- Stand on a band and grip the ends in a hinged position.
- Perform a row by pulling the elbows back, then drive the hips forward into a deadlift lockout.
- Hinge back down with control and repeat the sequence.
- Keep the core braced and back flat.
- Complete 4 sets of 10-12 reps.
Equipment
- Resistance Band
Coaching tips
Benefits
Banded complex that links a row with a deadlift hinge for full posterior-chain development.
Common mistakes
Avoid rounding the back or letting the band snap back uncontrolled.
Make it harder
Increase band tension or slow the tempo.
Make it easier
Perform the row and deadlift as separate movements.
Breathing
Exhale on the row and stand, inhale on the hinge and lower.
Build a workout with this exercise
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Intermediate · 30 secondsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.