Resistance Band Bent Over Row
Description
The resistance band bent-over row mimics the dumbbell or barbell bent-over row using a resistance band anchored under your feet. You hinge at the hips and row both ends of the band up toward your lower ribs, building the lats, mid-traps, and rhomboids with constant tension.
Muscle Group
Equipment Required
Resistance Band Bent Over Row Instructions
- Stand on the center of a resistance band with feet hip-width apart.
- Grip both ends of the band. Hinge at the hips until your torso is roughly 45 degrees to the floor.
- Let the band hang straight down with arms extended.
- Brace your core. Keep your back flat.
- Row both ends of the band up toward your lower ribs by driving your elbows back along your sides.
- Squeeze your shoulder blades together at the top.
- Lower under control over two seconds.
- Use a thicker band for more resistance. Aim for 12 to 15 reps per set.
Resistance Band Bent Over Row Form & Visual
Resistance Band Bent Over Row Benefits
- Effective at-home back row
- Constant band tension throughout
- Builds lats, mid-traps, and rhomboids
- Highly portable
- Teaches proper hinge position
- Easy to scale by band thickness
Resistance Band Bent Over Row Muscles Worked
- Latissimus dorsi
- Trapezius (middle fibers)
- Rhomboids
- Posterior deltoid
- Biceps brachii
- Erector spinae (isometric)
Resistance Band Bent Over Row Variations & Alternatives
- Dumbbell Bent Over Row
- Band Seated Row
- Barbell Bent Over Row
- Single-Arm Band Bent Over Row
- Band Bent Over Reverse Fly
