Band Deadlift With Single Arm Row
Description
The band deadlift with single arm row uses a resistance band for both a deadlift and a single-arm row. After standing up from the deadlift, you row the band up to your hip with one arm. The combo trains the entire posterior chain plus single-arm back strength in one efficient movement.
Muscle Group
Equipment Required
Band Deadlift With Single Arm Row Instructions
- Stand on the middle of a resistance band with feet hip-width apart.
- Grip the band ends in each hand at your sides.
- Bend at the hips and knees to lower the bands toward the floor.
- Drive through your heels to stand back up.
- At the top, hinge slightly forward and row the right band end up to your hip.
- Squeeze your right shoulder blade at the top of the row.
- Lower the right band end back down to your side.
- Repeat the deadlift and row with the left arm. Alternate sides.
Band Deadlift With Single Arm Row Form & Visual
Band Deadlift With Single Arm Row Benefits
- Trains posterior chain and back together
- Time-efficient compound combo
- Builds full body strength
- Strong functional movement pattern
- Useful for home training
- Easy to scale by changing band tension
Band Deadlift With Single Arm Row Muscles Worked
- Gluteus maximus
- Hamstrings
- Latissimus dorsi
- Rhomboids
- Erector spinae
Band Deadlift With Single Arm Row Variations & Alternatives
- Band Deadlift
- Single Arm Row
- Renegade Row
- Romanian Deadlift
