Resistance band bent over row

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🔧 Resistance band 🔄 Also works with cable machine ↕ Pull 🎗️ heavy band 🔁 reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Loop band (challenging but controllable). Step on one end (shoulder stance), overhand grip other end. Hip hinge (butt back, 45°-parallel torso, tension in hams/glutes/back). Arms hang no slack. Scapulae retracted, core braced, inhale. Pull band to ribs/belly (elbows back). Pause squeeze back/shoulders. Lower slow. Exhale, repeat.

Muscles Worked

Upper trapeziusMiddle trapeziusRhomboidsLatissimus dorsi

Secondary: Biceps, Erector spinae, Lower Trapezius, Rear delt

Tips

No momentum/swinging: Engage posterior chain (low back/hams/glutes) for stable hinge; feel target squeeze or lighten band. Right band resistance: Controlled full-ROM reps with top squeeze (not too light/heavy). Torso ≤45° angle: Hinge hips/chest down—lighten if creeping upright from fatigue.

Similar exercises

Barbell bent over row Back · 🔧 Barbell 4/10 Resistance band upright row Back · 🔧 Resistance band 2/10 Kettlebell bent over row Back · 🔧 Kettlebell 3/10 Dumbbell bent over row Back · 🔧 Dumbbells 3/10 Resistance band row Back, Shoulders, Upper arms · 🔧 Resistance band 1/10 Smith machine bent over row Back, Shoulders · 🔧 Smith Machine 3/10 Resistance band seated row Back · 🔧 Resistance band 1/10 Barbell bent over row from pins Back · 🔧 Barbell 4/10

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