Resistance Band Bent Over Row

The Resistance Band Bent Over Row is a two-arm Back exercise that works the Lats (Outer Back) without a door anchor. You stand on the band, hinge into a squatted position and pull the band up and back to your hips, driving through the elbows.

Muscles Worked: Lats (Latissimus Dorsi) · also Mid Back (Rhomboids, Trapezius), Rear Shoulders, Biceps
Equipment: Resistance band(s)

Man standing on a band in a hinged squat, holding it below the clips with arms straight, then rowing both hands up and back to his hips. — Start And Finish Positions

Set Up

Anchor:: No anchor needed.
Bands:: Lay the band(s) on the floor and stand on them, leaving about 6 inches of band from the outside of each foot to the clip or handle.
Body Position:: Stand on the band(s) with feet hip-width apart, grab the band just below each clip or handle and sit into a squatted position. Keep your knees bent, buttocks back, back and head straight, chest up and shoulders back, with arms straight down and the band starting to stretch.

Movement

Pull the band up and back until your hands are beside your hips. Lower back to the starting position under control and repeat.

Points To Remember

Grip the band lightly, just tight enough not to let go.
Pull through your elbows.

Questions About The Bent Over Row

What muscles does the Resistance Band Bent Over Row work?

The Resistance Band Bent Over Row mainly works the Lats (Latissimus Dorsi). It also works the Mid Back (Rhomboids, Trapezius), Rear Shoulders and Biceps.

Do I need a door anchor for the Resistance Band Bent Over Row?

No. For the Resistance Band Bent Over Row you stand on the band, so it works anywhere you have floor space.