Exercise guide
Band Bent-Over Row
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
This compound movement targets the mid-to-upper back and lats, improving posture and pulling strength using constant resistance band tension. It effectively engages the trapezius and rhomboids while requiring core stability to maintain the hinged position.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand on the center of a long resistance band with feet shoulder-width apart.
- Hinge at the hips by pushing your glutes back until your torso is at approximately a 45-degree angle to the floor.
- Grasp the ends of the band with a neutral grip (palms facing each other), ensuring there is slight tension even at the bottom of the range.
- Keep a slight bend in your knees and maintain a flat, neutral spine from head to tailbone.
How to do it
- Exhale as you pull the band toward your lower ribs, driving your elbows back and up toward the ceiling.
- Squeeze your shoulder blades together at the top of the movement, focusing on the contraction in your mid-back.
- Inhale as you slowly lower the band back to the starting position, resisting the band's pull to maintain control.
- Maintain a controlled tempo, typically 2 seconds for the lowering phase and 1 second for the pull.
Form checklist
- Keep your back flat and avoid rounding the shoulders or lower spine.
- Drive the movement with your elbows rather than pulling solely with your biceps.
- Keep your neck neutral by looking at a spot on the floor about 3 feet in front of you.
- Ensure your core remains braced to prevent your torso from bobbing up and down.
Pro tips
- To maximize lat engagement, think about pulling the band toward your hips rather than straight up to your chest.
- Focus on 'tucking' your shoulder blades into your back pockets at the peak of the contraction for better trapezius activation.
Make it harder
- Increase tension by widening your stance on the band or grabbing the band closer to your feet.
- Add a 3-second isometric hold at the top of each rep to increase time under tension.
Frequently asked
- What muscles does the band bent-over row work?
- The band bent-over row primarily targets the lats and trapezius, and also works the abs, erector spinae, and obliques as secondary muscles.
- What equipment do you need for the band bent-over row?
- The band bent-over row uses resistance band.
- Is the band bent-over row good for beginners?
- Yes. The band bent-over row is a beginner-friendly movement and a strong foundation to build on.