Banded Romanian Deadlift

An RDL with a band: increasing tension at the top and low joint load; ideal for learning the hinge or training at home.

• Compound
• Cable
• Beginner

How to do it

• Stand on the band, hinge by pushing your hips back
• Sweep your hands down your legs, neutral back
• Squeeze your glutes to return to upright

Sets, reps and tempo

Ranges: 8–15 reps · 1–3 RIR

Tempo: Pull for 1–2 s, squeeze at the top and lower for 2–3 s resisting the load

Common mistakes

• Rounding your lower back
• Bending your knees too much (it becomes a squat)

Muscles worked

Primary

• Glutes
• Hamstrings

Secondary

• Erectors / lower back
• Core / abs

Alternatives

• Romanian Deadlift
• Dumbbell Romanian Deadlift