Videos
Instructions
- Stand on the resistance band with feet shoulder-width apart holding the band bar with both hands.
- Hinge at your hips keeping your back straight and bend forward to a 45-degree angle.
- Pull the bar towards your lower ribcage by driving your elbows back.
- Pause briefly at the top of the movement squeezing your back muscles.
- Lower the bar under control back to the starting position.
Technical Tips
- Keep your core engaged to stabilize your spine.
- Avoid rounding your back throughout the movement.
- Keep your elbows close to your body during the row.
- Focus on squeezing your shoulder blades together at the top.
Breathing Tips
- Inhale as you lower the bar to the starting position.
- Exhale as you pull the bar towards your ribcage.
Medizinische Einschränkungen
- Lower back injury
- Severe shoulder impingement
- Herniated disc
How do I do bent over rows with a resistance bands bar correctly?
To perform bent over rows with a resistance bands bar correctly, stand on the band, hinge at your hips with a straight back, and pull the bar towards your lower ribcage while squeezing your shoulder blades together.
What muscles does the bent over row with resistance bands bar work?
The bent over row with resistance bands bar primarily works the back muscles including the lats and rhomboids, while also engaging the biceps, rear deltoids, and lower back stabilizers.
Is the bent over row with resistance bands bar good for beginners?
Yes, the bent over row with resistance bands bar is suitable for beginners as it provides controlled resistance, teaches proper rowing mechanics, and reduces joint stress compared to heavy free weights.
What are the benefits of using a resistance bands bar for bent over rows?
Using a resistance bands bar for bent over rows offers joint-friendly tension, improved muscle contraction through progressive resistance, and convenience for home workouts or mobility-focused training sessions.
Can I replace barbell rows with resistance bands bar rows?
Yes, you can replace barbell rows with resistance bands bar rows to reduce joint stress while still targeting your back effectively, especially if training at home or focusing on form and muscle engagement.
The Bent Over Row with Resistance Bands Bar is an effective compound exercise designed to strengthen your entire back. This movement targets your lats and rhomboids while engaging your biceps, rear deltoids, and lower back as stabilizers. Performing it with a resistance band bar offers joint-friendly tension and adaptable resistance, making it accessible for beginners and beneficial for intermediate trainees aiming to build back thickness and improve posture. The exercise also promotes core stability by requiring strong abdominal engagement to maintain spinal alignment. Unlike free-weight versions, the resistance band variation provides progressive tension that increases as you pull, enhancing muscle contraction efficiency. It is ideal for home training, functional workouts, or warm-up routines before heavy pulling exercises. The Bent Over Row with Resistance Bands Bar is a versatile back exercise that can improve your daily movement patterns and enhance performance in sports and strength training programs.