How to do the Band Bent-over Row
Stand on the middle of the band with feet hip-width apart and grab the ends.
Hinge forward at the hips with a flat back and knees slightly bent.
Row the ends toward your stomach, driving your elbows back and squeezing your shoulder blades.
Lower your arms slowly, controlling the band's resistance.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
Rhomboids, mid traps and rear delts hold your shoulder blades in place. Rows, face pulls and reverse flyes build thickness and healthier shoulders.
Alternatives
Same muscles, similar movement: swap in one of these if the Band Bent-over Row doesn’t suit your gym or your joints.
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