Resistance Band Bent-Over Row
Standing on a band in a hip hinge and rowing the ends toward the hips. A home-friendly alternative to the dumbbell or barbell row.
Primary muscles
- Lats (Latissimus Dorsi)
- Rhomboids
Secondary muscles
- Traps (Trapezius)
- Rear Delts
- Biceps
- Lower Back (Erector Spinae)
- Sets
- 3
- Reps
- 12–20
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Stand on the middle of a band with feet hip-width, hold the ends and hinge forward with soft knees to about 45 degrees, back flat.
Brace the core and hold the hinge.
Row the hands toward the hips, driving the elbows back.
Squeeze the shoulder blades at the top.
Lower slowly to straight arms.
Breathing: Exhale as you row, inhale as you lower.
Coaching tips
Flat back
Elbows past the ribs
Slow return
Common mistakes
Rounding the back
Standing up during the row
Band slipping under the feet
Safety notes
Keep the band centred under the feet so it cannot slip out.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.