Bent Over Back Row With Bands

Area Targeted: Outer Back

Bent Over Back Row With Tube Bands (also known as The Heavy Pants Exercise) is a great two arm Back Exercise to do if you do not have access to a band anchor. Follow the instructions and points to remember below to take your arms out of the exercise and totally isolate the Latissimus Dorsi (the V-Taper, Large Muscle on the Back).

Learn set-up, movements and points to remember below:

Set Up

Anchor: Not required.

Bands: No adjustment required.

Body Positioning: Lay the band(s) on the floor and stand on the band(s) with your feet hips width apart. The length of the band on each side from the outside of your foot to the clip or handle should be about 6 inches. Now grab the band right below the clip or handle and and get into a squatted position. Keep your knees bent, buttocks back, back straight, head straight, chest up, and shoulders back. Your arms should be straight down and the band should be starting to stretch.


Pull the band up and back until your hand is by your hip. Return to the starting position (controlling the resistance). Repeat.

Points To Remember

1. Keep a light grip on the band(s) just tight enough so you do not let go.

2. Pull through your elbow.

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