Banded Bent Over Row
EquipmentResistance Band
TypeCompound
DifficultyBeginner
Primary:Upper Back
Secondary:Biceps, Rear Delts
Tertiary:Core, Traps
Stabilizer:Hamstrings, Glutes
📋 How to Perform
- Secure a resistance band under your feet and grab the ends with both hands.
- Bend at the hips until your torso is nearly parallel to the floor.
- Pull the band toward your torso, squeezing your shoulder blades at the top.
- Lower the band back to the starting position with control.
- Keep your back straight and core engaged.
- Avoid jerking or using momentum to pull the band.
⚠️ Common Mistakes to Avoid
- Rounding the lower back while hinged, which shifts the strain onto the spine.
- Standing up out of the hinge as you pull, which turns the row into an upright pull led by the upper traps.
- Standing on the band with only the toes, which lets it slip free and snap back toward you.
