Band Bent over Row

Instructions

1
Stand upright with feet hip-width apart, holding a resistance band or rope attachment secured at approximately chest height. Maintain neutral spine alignment with slight knee flexion and core engagement.
2
Grip the band with both hands using a neutral or slightly pronated grip. Position hands approximately shoulder-width apart with arms extended at chest level, creating slight tension in the band before initiating movement.
3
Slowly pull the band down and toward the torso by flexing and internally rotating the shoulder joints. Allow the elbows to lead the movement, bringing them down and back toward the ribcage while maintaining a slight bend in the elbows. Control the eccentric phase over 2-3 seconds as the band returns to starting position.
4
Explosively pull the band downward, driving elbows toward hips and retracting scapulae. Achieve full shoulder extension and adduction, bringing hands near lower abdomen. Pause briefly at maximum contraction, feeling the lat squeeze, then return to starting position with controlled resistance.
PRIMARY MUSCLESLatissimus Dorsi
SECONDARY MUSCLESBiceps Brachii, Rhomboids, Trapezius, Erector Spinae
EQUIPMENTBand
DIFFICULTYIntermediate

Overview

Focusing on the Band Bent over Row allows you to target the Latissimus Dorsi with precision. As a foundational Strength exercise, the integration of Band provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

  • Allows for a natural movement path that closely mimics functional daily activities.
  • Improves overall Back stability and proprioception during heavy loads.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.

Common Mistakes

  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Back.
  • Using excessive momentum to swing the Band rather than controlling the eccentric phase.
  • Losing core tension, leading to poor spinal alignment and reduced power output.
  • Failing to achieve a full range of motion, which drastically limits Latissimus Dorsi engagement.

Pro Tips

Control the eccentric (lowering) phase of the Band Bent over Row for 3-4 seconds to drastically increase time under tension.

Beginner Tips

If you are new to the Band Bent over Row , focus on mastering the movement pattern with zero weight before adding Band.

Frequently Asked Questions