Instructions for Resistance Band Deadlift Row


Using a resistance band during a deadlift creates the ability to add a row and make this exercise a total body experience. At some point in every exercise program comes the need to progress an exercise to a more challenging level. Not everyone who works out likes to lift weights. Using a resistance band is the perfect solution for some clients.

Practice this motion without any weight first. Then, start with a light resistance band.


  1. Hold one side of the band (side A) so the other side (side B) hangs loose towards the ground.
  2. Step feet through; feet are now anchoring side B onto the ground under the feet. Make sure feet are placed wider than hip distance, with toes pointing forward.
  3. Gently release side A so it lays on the ground over side B.
  4. Reach down and grasp both side A and B in each hand about 3 inches away from the feet, then stand up, arriving in the beginning position (first picture).
  5. Keeping grasp on the band, lower hips down and back. Putting weight into the heels, hands lowering towards ground, gaze is ahead, chest lifted and spine is long. Arriving in the end position (second picture).


*Cue your client to keep elbows extended throughout the entire movement.

12 repetitions: 3 sets: 15-second rest between sets

The resistance band is a versatile and dynamic piece of gym equipment, especially concerning your clients in the age group of 40-60 years. Resistance band work is perfect for those clients that can’t or don’t want to perform heavy weight bearing exercises, who need to strengthen stabilizing muscles, and for overall joint and connective tissue health.

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Alex has her A.S in Exercise Science and is a certified Personal Trainer with NFPT and NSCF. She recently traveled to India to gain her 200 hr yoga teacher certification where she studied the ancient practice at its origins. Alex has spent time teaching yoga in Spain while volunteering at a yoga retreat and is currently working at her local college instructing two fitness courses. Alex wants to share with her clients and students the mental, physical and emotionally healing qualities of exercise and movement. She believes everyone should have a healthy relationship with their bodies and strives to thread that concept throughout her career.
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