Resistance Band Bent Over Neutral Grip Row
Strengthen your back with the Resistance Band Bent Over Neutral Grip Row. This compound exercise effectively targets the lats and upper back, building
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Resistance Band Bent Over Neutral Grip Row
Band Bent Over Wide Grip Row
Back · Infraspinatus · Band
Resistance Band Seated Straight Back Row
Back · Infraspinatus · Resistance Band
Resistance Band Serratus Wall Slide
Back · Serratus Anterior · Resistance Band
Resistance Band One Arm Bent Over Row
Back · Infraspinatus · Resistance Band
Description
This is a full body workout that specifically targets the back muscles. The exercise involves bending over with a neutral grip and pulling a resistance band towards the body.
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How to do Resistance Band Bent Over Neutral Grip Row
- 01Setup
Anchor a resistance band securely around a sturdy object at a low height, or stand on the band with feet shoulder-width apart. Grasp the band with a neutral grip (palms facing each other), hands slightly wider than shoulder-width.
- 02Setup
Hinge at your hips, maintaining a flat back and a slight bend in your knees, until your torso is nearly parallel to the floor. Let your arms hang straight down, feeling a stretch in your lats.
- 03
Initiate the pull by squeezing your shoulder blades together and driving your elbows straight back towards the ceiling. Pull the band towards your lower abdomen.
- 04
Continue pulling until your hands are beside your torso and your shoulder blades are fully retracted. Exhale as you pull.
- 05
Slowly and with control, extend your arms back to the starting position, allowing your shoulder blades to protract slightly. Inhale as you return.
Tips
- Focus on initiating the pull with your back muscles, imagining your elbows driving the movement rather than your biceps.
- Maintain a rigid core throughout the exercise to prevent your torso from rocking or rounding, ensuring stability and maximizing back engagement.
- Control the eccentric (lowering) phase of the movement; resist the band's pull as your arms extend to increase time under tension and muscle growth.
- Adjust your grip width or step further away from the anchor point to modify the band's tension, ensuring challenging resistance for each set.
Common mistakes
- Rounding the back: Maintain a neutral spine by engaging your core and hinging properly at the hips, keeping your chest up.
- Shrugging the shoulders: Keep your shoulders depressed and retracted, focusing on driving your elbows back rather than lifting your shoulders towards your ears.
- Using momentum: Control the entire movement from start to finish, avoiding any rocking or jerking motions to isolate the back muscles effectively.
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Get Ellim — FreeQuestions
What muscles does Resistance Band Bent Over Neutral Grip Row work?
Resistance Band Bent Over Neutral Grip Row primarily targets Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers. Secondary muscles include Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior.
Is Resistance Band Bent Over Neutral Grip Row good for beginners?
Resistance Band Bent Over Neutral Grip 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 Resistance Band Bent Over Neutral Grip Row?
You need Resistance Band to perform Resistance Band Bent Over Neutral Grip 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 Resistance Band Bent Over Neutral Grip Row?
Focus on initiating the pull with your back muscles, imagining your elbows driving the movement rather than your biceps. Maintain a rigid core throughout the exercise to prevent your torso from rocking or rounding, ensuring stability and maximizing back engagement. Control the eccentric (lowering) phase of the movement; resist the band's pull as your arms extend to increase time under tension and muscle growth. Adjust your grip width or step further away from the anchor point to modify the band's tension, ensuring challenging resistance for each set.
What are common mistakes when doing Resistance Band Bent Over Neutral Grip Row?
Rounding the back: Maintain a neutral spine by engaging your core and hinging properly at the hips, keeping your chest up. Shrugging the shoulders: Keep your shoulders depressed and retracted, focusing on driving your elbows back rather than lifting your shoulders towards your ears. Using momentum: Control the entire movement from start to finish, avoiding any rocking or jerking motions to isolate the back muscles effectively.
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Free · iPhone only · Available on the App Store