Band bent-over row

Band bent-over row

The band bent-over row is a compound exercise that primarily targets your upper back muscles, including the lats, rhomboids, and traps. It is a great workout option for individuals looking to strengthen their back, improve posture, and enhance overall upper body strength. This exercise can be modified to suit different fitness levels by using various resistance bands. To perform the band bent-over row, you will need a resistance band and a sturdy anchor point such as a doorknob or post. Start by standing with your feet hip-width apart and place the center of the band under the arches of your feet. Holding the band with an overhand grip, hinge forward at your hips while keeping your back flat and core engaged. As you maintain a slight bend in your knees, gently pull the band towards your torso, with your elbows bending back and outwards. Squeeze your shoulder blades together and focus on using your back muscles to initiate the movement. Pause for a brief moment when your hands reach your torso, then control the release as you straighten your arms and return to the starting position. It is important to maintain proper form throughout this exercise. Avoid rounding your back or using momentum to pull the band. Engage your core, keep your shoulders down and away from your ears, and exhale when you pull the band towards your body. Start with a lighter band resistance and gradually increase as you build strength and confidence with the movement. Incorporating the band bent-over row into your workout routine can help you develop a strong and toned back, improve posture, and enhance overall upper body strength. Remember to always listen to your body, start with lighter resistance bands, and gradually progress to heavier ones to challenge yourself. Enjoy the benefits of a stronger upper back with this effective exercise!


  • Stand with your feet shoulder-width apart and place a resistance band securely under the balls of your feet.
  • Hinge forward at the hips, keeping your back straight and chest up. Your torso should be almost parallel to the floor.
  • Grasp the resistance band handles with your palms facing inward and your arms fully extended.
  • Exhale as you bend your elbows and pull the band towards your lower chest, squeezing your shoulder blades together.
  • Pause for a moment at the top of the movement, ensuring that your elbows are fully flexed and your back remains straight.
  • Inhale as you slowly extend your arms back to the starting position, keeping tension in the band throughout the movement.
  • Repeat for the desired number of repetitions, maintaining proper form and control.
  • Remember to engage your core muscles and keep your shoulders relaxed throughout the exercise.

Tips & Tricks

  • Focus on maintaining proper form throughout the movement.
  • Engage your core muscles to stabilize your spine.
  • Start with a lighter resistance band and gradually increase the intensity as you build strength.
  • Pull the band back and squeeze your shoulder blades together at the top of the movement.
  • Control the movement when returning to the starting position.
  • Utilize a full range of motion to maximize the exercise's effectiveness.
  • Breathe out as you pull the band back and breathe in as you return to the starting position.
  • Avoid using momentum to perform the exercise; focus on slow and controlled movements.
  • Incorporate variations of the band bent-over row, such as staggered stance or single-arm rows, to target different muscles.
  • Pay attention to your grip on the band and make sure it feels secure and comfortable.


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