Videos
Instructions
- Stand on the center of a resistance band with feet shoulder-width apart.
- Hold the band handles or ends with both hands, palms facing inward.
- Hinge forward at the hips to bring your torso to a 45-degree angle, keeping your back flat.
- Pull the band towards your waist by bending your elbows and squeezing your shoulder blades together.
- Pause briefly at the top, then lower your arms in a controlled manner to the starting position.
- Repeat for the desired number of repetitions.
Technical Tips
- Keep your back straight and core engaged throughout the movement.
- Avoid jerking or using momentum to lift the band.
- Keep your elbows close to your body during the pull.
- Maintain a neutral neck position by looking down.
Breathing Tips
- Exhale as you pull the band upward.
- Inhale as you return to the starting position.
Medical restrictions
- Lower back injuries
- Shoulder impingement
- Herniated disc
The Banded Bent Over Row is an effective resistance exercise targeting the muscles of the upper and mid-back using an elastic band. Ideal for both beginners and advanced individuals, this movement strengthens the back and biceps while also enhancing posture and scapular stability. By using resistance bands, the exercise provides a variable load throughout the range of motion, making it a joint-friendly option suitable for home workouts or warm-ups. The forward-leaning position engages the posterior chain and demands core activation, offering a compound movement that supports overall upper body strength. Whether you're focusing on hypertrophy, endurance, or functional fitness, the Banded Bent Over Row offers a practical and versatile addition to your training routine.
What muscles do I target with the banded bent over row?
The banded bent over row primarily targets the back muscles, especially the lats and rhomboids, while also engaging the biceps and lower back for support.
Is the banded bent over row good for beginners?
Yes, the banded bent over row is beginner-friendly and provides a low-impact way to build strength in the back and arms using simple equipment.
Can I do the bent over row at home with resistance bands?
Absolutely. The banded bent over row is perfect for home workouts and requires only a resistance band and a small space.
How should I breathe during the banded bent over row?
Exhale as you pull the band toward your body and inhale as you return to the starting position for optimal breathing control.
What are common mistakes to avoid in the banded bent over row?
Avoid rounding your back, using momentum to pull the band, or letting your elbows flare out; these errors reduce effectiveness and increase injury risk.