Band Bent Over Row: How-to, Tips & More
The Band Bent Over Row is a beginner compound exercise for your lats. You do it with resistance band. It is a good fit when your goal is both strength and muscle growth.
Besides the lats, it also works your upper back and biceps, so it fits well in a session that trains those muscles together.
Muscles worked
Lats
Primary
Upper back
Secondary
Biceps
Secondary
How to do the Band Bent Over Row
- Stand on the band and hold a handle in each hand.
- Hinge forward with a flat back.
- Row the handles to your lower ribs, squeezing your shoulder blades together.
- Lower slowly.
Band Bent Over Row tips
- Keep your back flat and your neck in line.
Sets and reps
Most lifters do well with 12 to 20 reps per set, and 12 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Resistance band
Type
Compound
Band Bent Over Row alternatives
More lats exercises
Archer Pull Up
Pull up bar
Assisted Chin Up
Assisted pull up machine
Assisted Pull-Up
Assisted pull up machine
Back Lever
Pull up bar
Band Assisted Chin Up
Resistance band
Band Assisted Pull Up
Resistance band
Frequently asked questions
What muscles does the Band Bent Over Row work?
The Band Bent Over Row mainly works your lats, with help from your upper back and biceps.
How many sets and reps should I do?
A good starting point is 12 to 20 reps per set, and many lifters get the best results between 12 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Band Bent Over Row good for beginners?
Yes. The Band Bent Over Row is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Band Bent Over Row?
You need resistance band.
Add Band Bent Over Row to your program
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