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
Variations of Resistance Band Bent Over Neutral Grip Row
Band Bent Over Wide Grip Row
Strengthen your upper and mid-back with the Band Bent Over Wide Grip Row, enhancing posture, pulling strength, and muscle definition.
Resistance Band Seated Straight Back Row
Strengthen your back with the Resistance Band Seated Straight Back Row. This effective exercise targets your lats and middle trapezius for improved
Resistance Band Serratus Wall Slide
Strengthen your serratus anterior and improve shoulder mobility with the Resistance Band Serratus Wall Slide. Enhance scapular control and posture.
Resistance Band One Arm Bent Over Row
Sculpt your back with the Resistance Band One-Arm Bent Over Row. This effective exercise targets your lats and traps for improved posture and strength.
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.
Save Resistance Band Bent Over Neutral Grip Row to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to Do Resistance Band Bent Over Neutral Grip Row
- 1Setup
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.
- 2Setup
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.
- 3
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.
- 4
Continue pulling until your hands are beside your torso and your shoulder blades are fully retracted. Exhale as you pull.
- 5
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.
In the Ellim app, Resistance Band Bent Over Neutral Grip Row unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train resistance band bent over neutral grip row?
Get Ellim — FreeFrequently Asked Questions
What muscles does Resistance Band Bent Over Neutral Grip Row work?
Is Resistance Band Bent Over Neutral Grip Row good for beginners?
What equipment do I need for Resistance Band Bent Over Neutral Grip Row?
What are the best tips for Resistance Band Bent Over Neutral Grip Row?
What are common mistakes when doing Resistance Band Bent Over Neutral Grip Row?
Related Exercises
Band Seated Underhand Grip Row
Strengthen your entire back, especially the lower lats and biceps, with the Band Seated Underhand Grip Row.
Band Close Grip Row
Strengthen your back and biceps with the Band Close Grip Row. This effective exercise builds upper body pulling strength and improves posture.
Band Bent Over Lat Pulldown
Perform the Band Bent Over Lat Pulldown to effectively target your latissimus dorsi, building a stronger, wider back.
Band Narrow Grip High Row
Build upper back and shoulder strength with the Band Narrow Grip High Row. This exercise targets the lats, rhomboids, and rear deltoids for improved
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Dumbbell Renegade Row to Squat
Build total-body strength with this demanding complex combining renegade rows and explosive squats.
Track every rep of Resistance Band Bent Over Neutral Grip Row.
Watch your weight climb session by session. See your strength curve. Add it to a routine you'll actually run.
Get Ellim — Free