Perform a hip-hinge horizontal pull that primarily works the upper back. The movement rows the band toward the abdomen while the torso stays tilted and stable.
How to do the Band Bent Over Row#
- Stand with the band looped under the middle of your feet and hold the handles at your sides.
- Bend your knees slightly and hinge forward at the hips so your torso is angled, keeping your spine long.
- Brace your core and keep your head aligned with your spine.
- Pull the handles toward your belly by driving your elbows straight back, squeezing the upper-back at the finish.
- Lower the band slowly to the start position with control and repeat for the desired reps.
Muscles worked#
- Primary: Upper back (Rhomboids & Middle Trapezius), Lats (Latissimus Dorsi)
- Secondary: Biceps (Biceps Brachii), Rear delts (Posterior Deltoid), Traps (Trapezius), Lower back (Erector Spinae)
Common mistakes#
- Allowing the lower back to round during the hinge.
- Using a body swing or momentum instead of controlled pulls.
- Pulling primarily with the hands instead of driving the elbows back to engage the upper back.
