Resistance Band Bent Over Row

Beginner

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A hinge and horizontal pulling movement using a resistance band, primarily targeting the lats and upper back for improved posture, strength, and muscular endurance.

About Exercise

Equipment

Bands

Difficulty

2/5 • Beginner

Primary Muscle Groups

Lats

Secondary Muscles

Biceps, Lower Back

Popularity Score

Goals

Hypertrophy

Endurance

Stability

Training Style

Functional Training

Calisthenics

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Small

Noise Level

Low

Muscle Breakdown

View Muscle Map

Lats

9/10

Teres Major

Traps

7/10

Mid Traps

Shoulders

6/10

Rear Delts

Biceps

5/10

Short Head, Long Head

Lower Back

4/10

Erector Spinae

Programming

Typical Rep Range

10-20 reps

Rest Between Sets

30-90 seconds • Rest shorter for endurance focus.

How to Perform

Stand on the center of the band with feet hip-width apart. Hinge forward at the hips, keeping your back rigid, until your torso is nearly parallel to the floor. Grab the band handles with palms facing inward.

Initiate the pull by squeezing your shoulder blades together and driving your elbows back.
Pull the band handles toward the sides of your torso until they reach your lower rib cage.
Pause briefly, ensuring maximum contraction in the back muscles.
Slowly extend your arms back to the starting position under full control.
Maintain the bent-over hinge position and a neutral spine throughout the set.

Coaching Tips

Form Cues

Squeeze shoulder blades
Maintain flat back
Elbows track backward
Hinge at the hips
Control the release

Breathing

Inhale as you lower the band and maintain a braced core; exhale forcefully as you pull the handles toward your body.

Tempo

2-1-2

Range of Motion

Pull the hands until the elbows clear the torso line and the back muscles are fully contracted; extend until arms are straight but elbows are not locked.