- Bent Over Band Row -
(3 sets | 10 reps | 30 sec rest)

The Bent-Over Band Row targets the muscles of the upper back including the latissimus dorsi (lats). The biceps, forearms, and shoulders are secondary movers. Moving the resistance overhead, by bending forward at the hips, simulates the movement of a chin-up or cable pull-down.

Starting Position

1. Loop the band around a solid object 3-5 feet off the ground. Hold the handles with the palms facing each other and step back. Sink the hips back and bend forward allowing the arms to extend out in front of the body. Bring the shoulders down (retracted) and look forward.

Technique

2. Pull the elbows back to the sides and bring the hands into the sides of the chest. Squeeze the shoulders down into the body as the elbows reach the sides.

3. Without allowing the shoulders to pull away from the body extend the arms back out under control to the starting position. In the extended position the elbows should be straight but not locked out.

Target Muscle(s)

Back

Secondary Movers and Stabilizers

Biceps, Forearms and Rear Deltoids (Shoulders)

Tips

- Keep the legs and body stable throughout the exercise. Avoid leaning back while pulling the band in to the body.

- Shoulders stay in retracted position. A common tendency is to shrug the shoulders, which decreases the effectiveness of the exercise.

- Think of keeping the back flat, like a tabletop. Rounding the back decreases the effectiveness of the exercise and increases strain on the lower back.