Band bent-over row
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Muscles worked
- High load
- Lats
- Medium load
- Upper back · Rhomboids
- Low load
- Biceps and Delts · Rear
Primary muscles
How to do it
Stand on the middle of a long band with feet hip-width and take an end in each hand. Hinge at the hips to about 45 degrees with a flat back, then row the hands to the hips, driving the elbows past the ribs. Lower under control until the arms are straight. Shorten your grip or widen your stance for more tension. The band gives most of its resistance at the top of the pull, which is where a row is strongest — so pause there rather than rushing back.
Form cues
- Stand on the band, not on its edge — a slip is the injury here
- Hinge and hold the angle; do not row by standing up
Safety
Talk to a professional before this exercise if you have any of the following:
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.