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Band Bent Over Row

Bilateral band row performed from a fixed hip hinge to train the lats, upper back, and elbow flexors.

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Band Bent Over Row demonstration

Exercise overview

Training details

BackLatsUpper BackBiceps

Equipment

Resistance Band

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand on the center of a resistance band or anchor it securely at a low point, grasp both ends, and hinge forward at your hips.
  2. 02Keep your knees soft, spine neutral, and arms extended beneath your shoulders while bracing your trunk.
  3. 03Pull your elbows back beside your ribs, keeping your wrists aligned and your shoulders away from your ears.
  4. 04Pause briefly with your shoulder blades drawn together without rotating your torso or rising from the hinge.
  5. 05Extend your arms slowly to the starting position while controlling the band tension and maintaining the same body angle.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationSelf-Resisted Bent-Over Towel RowRelated variationDumbbell Bent-Over RowRelated variationBand Chainsaw RowRelated variationDumbbell Palm Rotational Bent Over RowRelated variationDumbbell Pronated Grip RowRelated variationSandbag Bent Over Row

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteInverted RowComparable substituteSeated Cable RowComparable substituteDual Kettlebell Bent Over RowComparable substituteDumbbell Row to Kickback

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