Band Bent-over Row

Expert Advice

Keep your elbows close to your body and squeeze your shoulder blades together at the top of the movement.

How-to-do Steps

Stand on the middle of the band with feet shoulder-width apart.
Bend your knees slightly and hinge at the hips to lean forward, keeping your back flat.
Grasp the band with both hands, palms facing in.
Pull the band towards your waist, keeping your elbows close to your body.
Slowly release the band to return to the starting position.
Repeat for the desired number of repetitions.

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Muscles Worked

Band Bent-over Row primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Band. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.

Primary

Shoulders20%

Lats20%

Traps20%

Secondary

Biceps13%

Forearms13%

Chest14%

Equipment

Band

Exercise Type

Strength

Sets & Reps Guidance

Beginner3 x 12-15

Intermediate3 x 10-12

Advanced4 x 8-10

Frequently Asked Questions

What muscles does Band Bent-over Row work?

Band Bent-over Row primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms, Chest. It is classified as a Strength exercise performed with Band.

How many sets and reps should I do for Band Bent-over Row?

For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.

Is Band Bent-over Row suitable for beginners?

Yes, Band Bent-over Row is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.