# Band Bent-Over Row

URL: https://heatsy.app/ex/band-bent-over-row

Also known as: Resistance Band Bent-Over Row, Banded Bent-Over Row, Band Bent 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](https://heatsy.app/ex/barbell-row)
- [Band Standing Row](https://heatsy.app/ex/band-standing-row)