Band Bent Over Row
Description
The band bent over row is a horizontal pulling exercise performed by standing on a resistance band and rowing both ends up to your torso while hinged at the hips. It builds the lats, mid-traps, and rear delts with increasing tension at the peak contraction. It is one of the best at-home back exercises.
Muscle Group
Equipment Required
Band Bent Over Row Instructions
- Stand on the center of a resistance band with feet hip-width apart.
- Grip both ends of the band (or the band itself). Hinge forward at the hips to roughly 45 degrees.
- Let the band hang at arm’s length. Set your back flat and brace your core.
- Row both hands up toward your lower ribs by driving your elbows back.
- Squeeze your shoulder blades together at the top. Hold one second.
- Lower under control. Maintain the hip-hinge position throughout.
- Repeat for the desired number of reps.
- Use a thicker band or choke up on the band for more resistance.
Band Bent Over Row Form & Visual
Band Bent Over Row Benefits
- Builds the back with increasing tension at peak contraction
- Highly portable — needs only one band
- Effective at-home back exercise
- Trains the lats, mid-traps, and rear delts
- Easy to scale by changing band thickness
- Joint-friendly with lower absolute loads
Band Bent Over Row Muscles Worked
- Latissimus dorsi
- Trapezius (middle and lower)
- Rhomboids
- Posterior deltoid
- Biceps brachii
- Erector spinae (isometric)
Band Bent Over Row Variations & Alternatives
- Barbell Bent Over Row
- Dumbbell Bent Over Row
- Cable Bent Over Row
- Band Face Pull
- Single-Arm Band Row
- Seated Band Row
