Exercise guide
Resistance Band Bent Over Neutral Grip Row
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
This compound movement builds thickness in the mid-back and improves postural stability by targeting the lats, traps, and rhomboids. The neutral grip allows for a greater range of motion and places the shoulders in a more joint-friendly position compared to overhand variations.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand on the center of the resistance band with your feet shoulder-width apart.
- Hinge at the hips by pushing your glutes back, keeping your spine neutral and your torso at a 45-degree angle.
- Grasp the handles or the band itself with a neutral grip (palms facing each other) so there is tension even at the bottom of the movement.
- Maintain a slight bend in the knees and keep your core braced to support your lower back.
How to do it
- Exhale and pull the band toward your waist, driving your elbows back and keeping them tucked close to your ribcage.
- Squeeze your shoulder blades together at the top of the movement, focusing on the contraction in your mid-back.
- Inhale and slowly lower the band back to the starting position using a controlled 2-3 second tempo.
- Fully extend your arms at the bottom without losing the tension in your core or rounding your shoulders.
Form checklist
- Keep your back flat like a tabletop; do not allow your lower back to round.
- Lead the movement with your elbows rather than pulling with your biceps.
- Maintain a neutral neck by looking at a spot on the floor about 3-5 feet in front of you.
- Avoid using momentum or 'shrugging' the weight up with your upper traps.
Pro tips
- Think about pulling your shoulder blades 'into your back pockets' to maximize lat engagement and minimize neck strain.
- Pause for one second at the peak of the contraction to ensure you are using muscle force rather than elastic snap-back.
Make it harder
- Increase resistance by widening your stance on the band or gripping the band closer to your feet.
- Incorporate a 3-second slow eccentric (lowering) phase to increase time under tension.
Frequently asked
- What muscles does the resistance band bent over neutral grip row work?
- The resistance band bent over neutral grip row primarily targets the lats and trapezius, and also works the abs, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the resistance band bent over neutral grip row?
- The resistance band bent over neutral grip row uses resistance band.
- Is the resistance band bent over neutral grip row good for beginners?
- Yes. The resistance band bent over neutral grip row is a beginner-friendly movement and a strong foundation to build on.