Band Bent-Over Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Traps
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Band
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Band Bent-Over Row is a resistance exercise that primarily targets the traps while also engaging the lats as secondary muscles. Using a resistance band, you stand on the band with feet shoulder-width apart, hinge at the hips with a flat back, and hold the band with arms extended. The movement involves pulling the band towards the torso while squeezing the shoulder blades together, then slowly returning to the starting position. This exercise emphasizes upper back strength, scapular stability, and posture improvement while providing a controlled, band-resisted pulling motion.
How to Perform
Position your feet on the resistance band about shoulder-width apart, ensuring a stable stance.
Hinge forward at the hips while slightly bending your knees, maintaining a straight, neutral spine.
Grip the band with both hands, keeping your arms fully extended toward the floor.
Draw the band up toward your chest, focusing on bringing your shoulder blades together.
Slowly release the band back to the starting position, maintaining tension and control throughout the movement.
Keep your core engaged and avoid rounding your back to protect your spine and maximize upper-back activation.
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Tips
Keep your spine straight as you lean forward.
Tighten your abdominal muscles to support and stabilize your torso.
Gently guide the band back to the starting position, maintaining steady control throughout.
How Not to Perform
Do not round or arch your back while bending over.
Do not use momentum or jerk the band to pull it up.
Do not let your elbows flare out excessively; keep them close to your body.
Do not release the band too quickly when returning to the starting position.
Do not lock your knees or keep them completely straight; maintain a slight bend.
Do not lean too far forward, compromising balance or spinal alignment.
Do not allow your shoulders to shrug upward during the pull.
Do not let your core relax; keep it engaged throughout the movement.
Do not grip the band too loosely, which can reduce tension on the target muscles.
Do not perform the exercise with a band that is too heavy, causing form breakdown.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
