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Resistance Band Bent over Row (Version 2)

The resistance band bent-over row is a compound pulling exercise designed to strengthen the latissimus dorsi, rhomboids, and biceps. It is well-suited for home or gym workouts and typically fits into the main strength segment of an upper-body or pull session.

Muscles: Back, Biceps
Equipment: Resistance bands
Type: Strength
Animation: Women

How to do it

Stand on the middle of the band with your feet hip-width apart and grasp the top of the loop with both hands, palms facing each other.
Bend your knees slightly and hinge forward at the hips until your torso is close to parallel with the floor, keeping your back straight.
As you exhale, pull the band up toward your waist, driving your elbows back and squeezing your shoulder blades together.
Pause briefly at the top.
Inhale and slowly extend your arms back to the starting position.

Common mistakes

Rounding the lower back during the hinge places excessive stress on the spine and compromises stability.
Pulling solely with the arms instead of leading with the elbows fails to properly recruit the back musculature.
Using momentum to jerk the torso upright diminishes constant tension through the resistance band.
Staying too upright shifts the emphasis away from the middle back toward the upper trapezius.

Tips

Widen your foot stance or grip further down the band loop to increase resistance without switching equipment.
Hold the contraction for a full second at the top of the movement to maximize scapular retraction.
Keep your neck neutral by directing your gaze toward the floor a few feet ahead of you.

Sets and reps

Perform 3 to 4 sets of 10 to 15 controlled repetitions with 60 to 90 seconds of rest between sets for hypertrophy and muscular endurance. If using a heavier band, adjust the volume to 8 to 10 reps with a focus on a slow eccentric phase.

Muscles worked

Resistance Band Bent over Row (Version 2): back, biceps

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

Is the resistance band row safe for the lower back?

Because the band exerts minimal load at the bottom of the movement, it is generally gentler on the lumbar spine than barbell variations. If you experience sharp pain or discomfort, stop the exercise and consult a specialist.

What is an effective alternative to this exercise?

A seated resistance band row with the band looped around your feet or a single-arm dumbbell row supported by a bench offers comparable engagement of the back muscles.

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