How to do a Bent Over Row exercise with Resistance Bands


The bent over row is an essential compound exercise that recruits muscles from the back, glutes and legs. Training your back can help reverse some of the damage done by leading a sedentary life, this includes internal shoulder rotation from being sat at a desk. 

The bent over row is a great place to start as it focuses on all the muscles in the back. This resistance band variation is great for those getting into resistance training and those new to training back.

It can also be used as a warm up at the start of a workout or as a burnout at the end for more advanced lifters. 

How to do a Resistance Band Bent Over Row 

  1. With your feet shoulder width apart, stand on the resistance band. If you are using a resistance loop create handles with the band by standing on both sides. 
  2. Take the resistance band handles in your hands, with your palms facing each other. 
  3. Bend your knees and tilt forward. It is important to keep a straight back with your neck in line with your spine here to avoid injury. 
  4. Brace your core and keep it tight while you retract your shoulder blades together to pull the resistance band towards you. 
  5. The movement pattern should lead your hands towards your hips rather than pulling towards your ribcage.
  6. Once your shoulders are fully retracted slowly relax your arms to return to the start position. Keep control in this part of the movement. 
  7. Repeat this process for the desired amounts of sets and reps. 

Muscles Used

The main muscles used are the muscles in the back. This includes: the latissimus dorsi, posterior delts, rhomboids, scapular stabilisers and the spinal erectors. However, as it is a compound movement it also uses arm and leg muscles. The forearms and biceps are used in part of the pulling motion as well as for grip. The hamstrings and glutes are used as part of the positioning. 


Variations of this exercise can include changing the grip, for example, so that your palms face towards you. Other variations include adding weight with either a dumbbell or barbell. 

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About the Author

Charlotte Wilson
My name is Charlotte Wilson and I am a writer specialising in fitness and nutrition. I am extremely passionate about both of these things due to personal experiences. I have had a significant weight loss journey which also helped me to build a healthy relationship with food and exercise, which is something I now aim to share through my writing. I want my articles to help others build a healthy relationship with food and exercise and step away from yoyo dieting, diet fads and unsustainable exercise. I am a big believer in eating food to fuel you that you enjoy, but making sure it is still nutritious, and doing exercise that makes you feel good physically and mentally.

asante Wellbeing does not provide medical advice, diagnosis, or treatment. Any information published on this website or on our branded channels is not intended as a substitute for medical advice. You should always consult a medical professional who can advise you on your own circumstances.


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