Deadlift To Row (Band)

A compound exercise combining a deadlift with a row, targeting the hamstrings, glutes, and back muscles using a resistance band.

Instructions

1. Stand on a resistance band with feet shoulder-width apart.
2. Hold one end of the band in each hand with arms extended.
3. Hinge at the hips and bend your knees slightly, lowering your torso toward the floor while keeping the band taut.
4. Drive through your heels to return to standing position.
5. At the top, pull the band upward toward your chest, driving your elbows back.
6. Squeeze your back muscles at the peak of the row.
7. Lower the band back to the starting position and repeat.

Tips

• Maintain a neutral spine throughout the movement to protect your lower back.
• Keep the band taut during the entire exercise for consistent resistance.
• The movement combines hip hinge with a pulling motion for maximum efficiency.
• Breathe out during the pull and breathe in during the return.
• This is an excellent full-body compound exercise for developing posterior chain strength.