Band Bent-Over Row

Body region

• Back
• Arms

Muscles

Main

• Trapezius
• Latissimus Dorsi
• Rhomboids

Helps

• Deltoid
• Teres Major
• Biceps
• Brachialis
• Brachioradialis

Holds

• Erector Spinae
• Flexor Digitorum Superficialis

Equipment

• Resistance Band

Technique

1. Step on the center of a resistance band, feet hip width apart, and take one end in each hand.
2. Fold forward from the hips, keeping the back flat, until the torso sits near 45 degrees.
3. Pull your elbows back toward your hips, squeezing the shoulder blades together.
4. Lower slowly until the arms are straight, keeping tension on the band.

Cues

• Row to your hips, not to your chest.
• Keep the neck in line with the spine.
• Squeeze the shoulder blades at the top.

Common mistakes

• Rounding the lower back.
• Standing up to jerk the band.
• Letting the band snap back on the way down.

Alternatives

• Barbell Row
• Band Standing Row