Alternatives
- Deficit Bent Over Rows
- Kettlebell Pendlay Row
- Resistance Band Row
Summary
The resistance band bent over row is a compound exercise that targets the entire upper and mid-back while reinforcing a strong hip hinge. It’s great for building pulling strength using only a band.
Benefits of the Resistance Band Bent Over Row
- Strengthens lats, rhomboids, and traps
- Reinforces good hip hinge mechanics
- Increases postural strength
- Low joint stress with adjustable resistance
- Ideal for home or travel training
Resistance Band Bent Over Row Muscles Worked
- Primary: Rhomboids, Latissimus Dorsi, Trapezius
- Secondary: Rear Deltoids, Erector Spinae, Biceps
Instructions
- Stand on a resistance band with feet hip-width apart
- Hinge forward at the hips with a flat back, keeping the band ends in both hands
- Pull the band toward your torso by driving elbows back
- Squeeze your shoulder blades together at the top
- Lower slowly and fully extend the arms
- Keep core tight and spine neutral throughout
- Repeat for the desired number of reps
Common Mistakes
- Rounding the lower back
- Using momentum or jerking the band
- Shrugging shoulders instead of pulling with the back
- Not keeping consistent tension in the band
- Letting knees straighten and losing the hip hinge