Band bent over row

Strengthen your entire back with the band bent over row. This effective exercise targets your lats, rhomboids, and traps, improving posture and pulling

IntermediateBack Band

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 30s

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Variations of Band bent over row

Compound

Bent over Row with Towel

Back · Body weight

Intermediate

Compound

Band Bent Over Wide Grip Row

Back · Infraspinatus · Band

Intermediate

Compound

Dumbbell RDL and Bent over Row

Back · Dumbbell

Intermediate

Description

A resistance band exercise that targets the back muscles. The individual stands on the band, bends at the waist keeping the back straight, and pulls the band towards their waist.

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How to do Band bent over row

01
Setup
Stand on the middle of the resistance band with your feet hip-width apart, ensuring equal band length on both sides.
02
Setup
Hinge at your hips, pushing your glutes back, until your torso is nearly parallel to the floor, maintaining a neutral spine.
03
Setup
Grab the band handles (or ends) with an overhand grip, palms facing each other, allowing your arms to hang straight down from your shoulders.
04
Exhale as you pull the band handles towards your lower rib cage, squeezing your shoulder blades together and keeping your elbows tucked close to your body.
05
Inhale as you slowly extend your arms back to the starting position with control, allowing your shoulder blades to protract slightly.

Tips

Maintain a neutral spine throughout the movement to protect your lower back and maximize lat engagement.
Focus on initiating the pull with your shoulder blades, imagining you are trying to "tuck" them into your back pockets.
Control the eccentric (lowering) phase of the movement to increase time under tension and enhance muscle growth.
Adjust your foot width on the band to modify resistance: wider feet increase resistance, narrower feet decrease it.

Common mistakes

Rounding the back during the row puts excessive strain on the lumbar spine; fix this by engaging your core and maintaining a flat back.
Using momentum to yank the band reduces muscle activation; instead, perform the movement with controlled, deliberate pulls and slow returns.
Flaring elbows out wide decreases back muscle engagement; keep your elbows close to your torso to target the lats effectively.

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Questions

Is Band bent over row good for beginners?

Band bent over row is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Band bent over row?

You need Band to perform Band bent over row. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Band bent over row?

Maintain a neutral spine throughout the movement to protect your lower back and maximize lat engagement. Focus on initiating the pull with your shoulder blades, imagining you are trying to "tuck" them into your back pockets. Control the eccentric (lowering) phase of the movement to increase time under tension and enhance muscle growth. Adjust your foot width on the band to modify resistance: wider feet increase resistance, narrower feet decrease it.

What are common mistakes when doing Band bent over row?

Rounding the back during the row puts excessive strain on the lumbar spine; fix this by engaging your core and maintaining a flat back. Using momentum to yank the band reduces muscle activation; instead, perform the movement with controlled, deliberate pulls and slow returns. Flaring elbows out wide decreases back muscle engagement; keep your elbows close to your torso to target the lats effectively.