Band Bent-Over Row
Strengthen your back! The Band Bent-Over Row builds a stronger, healthier you!
The Band Bent-Over Row is a compound exercise that mainly works the back, with help from the traps and biceps. You'll need: resistance bands.
Required Equipment
Band Bent-Over Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Mid Traps (trapezius, middle fibers); Biceps (biceps brachii)
Band Bent-Over Row Variations and Alternatives
How to do the Band Bent-Over Row
Stand with your feet shoulder-width apart, with the center of a resistance band under your feet.
Bend at your hips and knees, bracing your core and ensuring that your back is flat and your shoulders are pulled back to avoid rounding.
Hold each end of the resistance band with your hands, palms facing inwards, and ensure that there is enough tension in the band when the arms are extended (the starting position).
Keeping your torso stationary, exhale and pull the band towards your waist, driving the movement with your elbows. Your hands should end up at or just below rib level, and your elbows should be pointing upwards and not out to the sides.
Squeeze your shoulder blades together at the top of the movement for a good contraction in the back muscles.
Inhale and slowly lower your hands back to the starting position, maintaining control over the movement.
Repeat for the desired number of repetitions and sets.
Note: Ensure the band is securely positioned under your feet and that you maintain a strong grip to prevent slipping, which could lead to injury. Adjust the resistance by using bands of different thicknesses or by choking up on the band to shorten its length.
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Band Bent-Over Row FAQs
What muscles does the Band Bent-Over Row work?
The Band Bent-Over Row mainly works the back, with help from the traps and biceps. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Band Bent-Over Row?
Resistance bands.
Is the Band Bent-Over Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Band Bent-Over Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Band Bent-Over Row variations and alternatives?
Similar exercises include the Band Bent-Over Rear Deltoid Kickback, Loop-Band Wide-Grip Pull-Up, Band Bent-Over Lat Pulldown and Band Bent-Over Lateral Rear Raise.
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