Resistance Band Bent Over Row
Bent-over band row — classic mid-back work with the variable resistance of a band.
Level: Foundation
Primary: Back - Upper
Secondary: Biceps
Movement: Compound
Tags: Primary Lift Pull
Type: Light Activity
Equipment: Resistance Band
Sports: Football Rugby Swimming Wrestling
Target muscles
The latissimus dorsi drive the pull. The rhomboids and middle trapezius retract the scapulae. The biceps assist. The trunk holds the hinge.
How to perform
Setup
Stand on the band or anchor it at a low point. Hinge at the hips with a flat back. Grip the band with both hands.
Execution
Pull toward the lower ribcage, driving the elbows back and squeezing the shoulder blades together. Lower with control.
Common mistakes
- Standing the torso up.
- Pulling primarily with biceps.
- Lower back rounding.
- Cutting the range.
- Going too heavy on band.
Progressions and regressions
Regress to dumbbell rows. To progress, increase band tension or move to barbell rows.
Programming notes
Excellent at-home back work. 3 sets of 12-15 reps, twice a week.
