Band Bent Over Row
Also known as: Resistance Band Bent Over Row, Resistance Band Row, Band Row
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Description
A bent-over row with a handled tube band held under both feet. With your hips hinged and torso leaning well forward, you pull both handles to your hips with a neutral grip, driving the elbows back close to your body. It works the lats, mid back and rear delts, and the band's resistance peaks at the top of each rep.
How to Perform
- Stand on the middle of the band with your feet about hip-width apart and take one handle in each hand, palms facing each other.
- Bend your knees slightly and push your hips back until your torso is at about 45 degrees to the floor or lower.
- Keep your back flat, brace your core and let your arms hang straight down in front of your shins.
- Drive your elbows back close to your sides and pull the handles to your hips.
- Squeeze your shoulder blades together at the top and hold for a moment.
- Lower the handles until your arms are straight again, keeping your torso at the same angle.
- Do all the reps of the set without standing up between them.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Think of driving your elbows toward your back pockets rather than pulling with your hands.
- Keep the band slightly taut at the bottom so the tension never drops off.
- Widen your stance on the band to add tension, or bring your feet closer together to make it easier.
- Keep your neck in line with your back and look at the floor a little ahead of your feet.
- Lower the handles over 2 to 3 seconds instead of letting the band pull your arms down.
- Exhale as you pull and inhale as you lower the handles.
Common Mistakes
- Rounding the lower back instead of keeping it flat
- Letting the torso rise during the set until you are rowing almost upright
- Bending mainly at the knees instead of pushing the hips back
- Shrugging the shoulders toward the ears as you pull
- Flaring the elbows wide instead of keeping them close to your sides
- Pulling the handles to the chest instead of to the hips
- Jerking the torso up to start the pull
- Using a band so strong that the elbows never get past the torso
Recommended Exercises
Explore exercises related to Band Bent Over Row for back training and similar movement patterns.
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