Resistance Band Bent Over Row
A resistance band horizontal pull that targets lats, traps, and rhomboids to build upper back strength and improve posture; scalable by band tension for home workouts.
About Exercise
Equipment
Bands
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Biceps, Lower Back, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Traps
8/10Mid Traps, Upper Traps
Shoulders
6/10Rear Delts
Biceps
5/10Lower Back
4/10Erector Spinae
Abs
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand on the middle of a looped resistance band with feet shoulder-width apart. Hinge at hips to lean torso forward 45-90 degrees, back flat, arms extended holding band ends with overhand grip.
- Brace core and retract shoulder blades.
- Pull band toward lower ribs by driving elbows back.
- Squeeze shoulder blades together at top.
- Pause briefly to feel contraction.
- Slowly extend arms to start position.
- Maintain neutral spine throughout.
- Repeat for reps.
Coaching Tips
Form Cues
- Squeeze blades together
- Elbows close to body
- Back flat, core tight
- Drive with back, not arms
- Look down to keep neck neutral
Breathing
Inhale as you extend arms; exhale as you pull band toward torso while bracing core.
Tempo
2-1-1
Range of Motion
From full arm extension with torso hinged to band contacting lower ribs, elbows tucked.
Safety
Safety Notes
- Avoid if acute lower back pain
- Use appropriate band resistance
- Secure band under feet
- Stop if shoulder discomfort
- Warm up hips and back first
Spotting
Not required; bands self-limit load, use mirror for form check.
Common Mistakes
- Rounding lower back
- Using momentum to pull
- Flaring elbows out
- Letting band snap back
- Hunching shoulders up
When to Avoid
- Lower back injury
- Shoulder impingement
Flexibility Needed
- Hip hinge range
- Shoulder extension
Build Up First
- Basic hip hinge form
- Scapular retraction control
Also known as
Band Bent Over Row, Resistance Band Row, Banded Bent Row
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