Band bent over row

Description

How to Do Band bent over row

1. 1
   Setup

   Stand on the middle of the resistance band with your feet hip-width apart, ensuring equal band length on both sides.

2. 2
   Setup

   Hinge at your hips, pushing your glutes back, until your torso is nearly parallel to the floor, maintaining a neutral spine.

3. 3
   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.

4. 4

   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.

5. 5

   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.