# Resistance Band Bent Over Row

A bent-over row with a resistance band anchored under both feet and a handle in each hand. Trains the lats and upper back with resistance that rises toward the top of each rep.

- Beginner · Compound
- Equipment: Resistance bands
- HD video: https://media.seto.fit/exercises/band-bent-over-row/video/male.mp4
- HTML: https://seto.fit/exercises/resistance-band-bent-over-row/

## Muscles worked

- Lats: 9/10
- Upper back: 8/10
- Rhomboids: 7/10
- Traps: 6/10
- Rear delts: 6/10
- Teres major: 5/10
- Biceps: 5/10

## How to do the Resistance Band Bent Over Row

1. Stand on the band's middle, feet hip-width apart, handles in both hands.
2. Push your hips back and lower your torso, keeping your back relatively straight.
3. Pull the handles up towards your ribs, squeezing your shoulder blades together.
4. Slowly lower the handles until your arms are straight.

### Full technique — 7 steps

1. Stand on the middle of the band with feet about hip width and hold a handle in each hand.
2. Hinge at the hips until your torso is inclined forward, keeping your spine neutral and knees slightly bent.
3. Let the handles hang below your shoulders with arms straight and an overhand grip.
4. Tighten your stomach and set your shoulders down away from your ears before rowing.
5. Pull both handles toward your lower ribs or upper abdomen, driving your elbows back.
6. Reach the top when your elbows pass your torso without letting your chest rise or shoulders shrug.
7. Lower the handles back under your shoulders until your elbows are fully extended, keeping the torso position fixed.

## Common mistakes

- Standing up during each rep
- Shrugging instead of rowing
- Rounding the lower back
- Jerking the weights with momentum
- Cutting the bottom short

## Form cues

- Row toward lower ribs
- Keep torso angle fixed
- Drive elbows behind you
- Let arms fully hang
- Keep shoulders out of ears

## How much to do

- **Strength**: 3–4 sets of 8–10 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Muscle growth** (good fit): 3–4 sets of 10–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Endurance** (best fit): 2–3 sets of 15–25 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **No equipment**: [Bench Elbow Lift](https://seto.fit/exercises/bench-elbow-lift/), [Supine Elbow Press](https://seto.fit/exercises/supine-elbow-press/)
- **Cable machine**: [Floor Seated Cable Row](https://seto.fit/exercises/floor-seated-cable-row/), [Single Arm Cable Bent Over Row](https://seto.fit/exercises/single-arm-cable-bent-over-row/)
- **Dumbbells**: [Overhand Grip Dumbbell Bent Over Row](https://seto.fit/exercises/overhand-grip-dumbbell-bent-over-row/), [Alternating Dumbbell Pendlay Row](https://seto.fit/exercises/alternating-dumbbell-pendlay-row/)
- **Barbell**: [Chest Supported Barbell Row](https://seto.fit/exercises/chest-supported-barbell-row/), [Single Arm Landmine Row](https://seto.fit/exercises/single-arm-landmine-row/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Chest Supported Neutral Grip Resistance Band Row](https://seto.fit/exercises/chest-supported-neutral-grip-resistance-band-row/) — Beginner
- **This exercise: Resistance Band Bent Over Row — Beginner**
- Harder: [Single Arm Dumbbell Row](https://seto.fit/exercises/dumbbell-single-arm-row/) — Beginner
- Harder: [Barbell Bent Over Row](https://seto.fit/exercises/barbell-bent-over-row/) — Intermediate

## Quick answers

### What muscles does the Resistance Band Bent Over Row work?

Primary: Lats 9/10, Upper back 8/10. Also works: Rhomboids 7/10, Traps 6/10, Rear delts 6/10, Teres major 5/10.

### Which joints does the Resistance Band Bent Over Row load?

Lower back: low, Hip: low, Shoulder: low, Elbow: low.

### When should I do the Resistance Band Bent Over Row in a workout?

Accessory. Goes after the main lifts. ≈ 7 min with rest.

### How many sets and reps of the Resistance Band Bent Over Row?

Strength: 3–4 sets of 8–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Resistance Band Bent Over Row?

No equipment: Bench Elbow Lift, Supine Elbow Press. Cable machine: Floor Seated Cable Row, Single Arm Cable Bent Over Row. Dumbbells: Overhand Grip Dumbbell Bent Over Row, Alternating Dumbbell Pendlay Row. Barbell: Chest Supported Barbell Row, Single Arm Landmine Row.

### What is an easier version of the Resistance Band Bent Over Row?

Chest Supported Neutral Grip Resistance Band Row (Beginner).

### What is a harder version of the Resistance Band Bent Over Row?

Single Arm Dumbbell Row (Beginner), Barbell Bent Over Row (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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