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All exercises

Band bent over row

Beginner

Band bent over row is a compound resistance band exercise for the upper back, also working the lats, rear delts, and biceps.

What it works

Primary muscle

Upper back

Also works

LatsRear deltsBiceps

Equipment
Resistance band
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Stand on the middle of a band with your feet about shoulder-width apart and take an end or handle in each hand.
  2. 2Bend your knees slightly and hinge forward from the hips until your torso is at roughly 45 degrees, back flat and the band already taut with arms straight.
  3. 3Pull your hands towards your lower ribs, driving your elbows back close to your body and squeezing your shoulder blades together.
  4. 4Hold the squeeze for a moment without shrugging or lifting your chest out of the hinge.
  5. 5Straighten your arms slowly against the band and keep the same hinge for every rep.

What to do instead

  • Dumbbell bent over rowDumbbell
  • Barbell bent over rowBarbell
  • Band one arm standing low rowResistance band
  • Resistance band seated straight back rowResistance band
  • Barbell plate grip bent over rowBarbell

Easier variations

  • Resistance band seated straight back rowResistance band

Harder variations

  • Dumbbell bent over rowDumbbell
  • Barbell bent over rowBarbell
Logged today · 90 seconds restBand bent over row

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