Bent-Over Rows
Bent-Over Rows
Equipment: Tube Resistance Band with Handles
Difficulty: Beginner to Intermediate
Target Muscles: Latissimus dorsi, rhomboids, trapezius, biceps
How to Perform Bent-Over Rows
Step-by-Step Instructions:
- Stand on the center of the resistance band with both feet
- Hold a handle in each hand with palms facing each other
- Hinge forward at the hips, keeping your back flat
- Bend your knees slightly for stability
- Let your arms hang straight down, creating tension in the band
- Pull both handles up toward your ribcage
- Squeeze your shoulder blades together at the top
- Slowly lower the handles back to the starting position
- Repeat for desired reps
Recommended Sets & Reps:
- Beginners: 2-3 sets of 10-12 reps
- Intermediate: 3 sets of 12-15 reps
- Advanced: 3-4 sets of 15-20 reps
Form Tips:
- Keep your back flat throughout - don't round your spine
- Pull with your back muscles, not just your arms
- Keep your elbows close to your body
- Squeeze your shoulder blades together at the top
- Keep your core engaged for stability
- Maintain the hip hinge position throughout
Common Mistakes to Avoid:
- Rounding your back
- Standing up too tall during the movement
- Pulling with arms instead of back
- Not squeezing shoulder blades together
- Using momentum to swing the weight
- Letting elbows flare out too wide
Modifications:
- Easier: Stand with feet wider on band for less resistance, or reduce the forward lean
- Harder: Single-arm rows, slower tempo, or add a pause at the top
Benefits:
- Builds a strong, defined back
- Improves posture
- Strengthens pulling muscles
- Balances out pushing exercises
- Enhances core stability
- Functional movement for daily activities