Instructions

1

Stand upright with feet hip-width apart, holding a resistance band or cable attachment with both hands overhead in a straight arm position, shoulders slightly internally rotated

2

Maintain slight knee flexion and core engagement. Grip the band/attachment with both hands at approximately shoulder-width or slightly wider, arms fully extended overhead with shoulders stabilized

3

Lower the hands in a controlled arc downward and across the body, bending at the waist and allowing slight knee flexion while maintaining straight arms throughout. Stop when hands reach approximately chest level

4

Return to starting position by extending at the waist and pulling the band/attachment upward using lat contraction, straightening the torso until arms return to full overhead extension. Squeeze the lats at the top of the movement

PRIMARY MUSCLESLatissimus Dorsi

SECONDARY MUSCLESRhomboids, Trapezius, Pectoralis Major, Biceps Brachii

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

Significantly enhances the structural integrity and power of the Latissimus Dorsi.
Reduces the likelihood of Back injuries by reinforcing connective tissue strength.
Promotes balanced muscular development by effectively recruiting the Latissimus Dorsi and associated synergists.

Common Mistakes

Failing to achieve a full range of motion, which drastically limits Latissimus Dorsi engagement.
Losing core tension, leading to poor spinal alignment and reduced power output.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Latissimus Dorsi.

Pro Tips

To maximize the Band bent over row , actively squeeze the Latissimus Dorsi at the peak of the contraction for a full second.

Muscle Anatomy

The primary driver is the Latissimus Dorsi. However, the movement also recruits Rhomboids, Trapezius, Pectoralis Major, Biceps Brachii to maintain control of the Band.

Exercise Variations

Dumbbell Band bent over row
Cable Band bent over row
Banded Band bent over row

Band bent over row