Description
An exercise that combines a resistance band deadlift with a single arm row, designed to target your lower back, legs and upper body.
How to Do Band Deadlift with Single Arm Row
- 1Setup
Stand on the center of a resistance band with feet hip-width apart, ensuring it's securely under your mid-foot. Hinge at your hips with a slight knee bend, maintaining a neutral spine, to grab one end of the band with one hand.
- 2
Drive through your heels, extending your hips and knees to stand upright, pulling the band taut. Exhale as you fully extend your hips and knees.
- 3
From the standing position, slightly re-hinge at your hips, then pull the band upwards towards your rib cage, squeezing your shoulder blade. Keep your elbow close to your body.
- 4
Slowly lower the hand holding the band, controlling the resistance. Then, reverse the hip hinge to return to the starting position with the band near the floor.
- 5
Perform all repetitions on one side before switching the band to the other hand and repeating the sequence.
Tips
- Maintain a neutral spine throughout the entire movement by engaging your core and keeping your chest up during the deadlift.
- Focus on driving through your heels during the deadlift portion to maximize glute and hamstring engagement.
- Initiate the row by retracting your shoulder blade, not just pulling with your arm, to effectively target your back muscles.
- Control the eccentric (lowering) phase of both the deadlift and the row to maximize muscle tension and prevent injury.
Common Mistakes
- ×Rounding the back during the deadlift can strain the lower spine; keep your chest up and core braced to maintain a neutral spinal alignment.
- ×Using momentum instead of muscle to pull the band during the row reduces effectiveness; slow down the movement and focus on a controlled squeeze of the shoulder blade.
- ×Allowing the band to snap back quickly during the lowering phase can cause injury; actively resist the band's pull on the way down for both the deadlift and the row.
Variations
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