How to perform Band Bent Over Row with proper form
Setup
- Stand on the Band: Place a resistance band under your feet, shoulder-width apart.
- Grip the Band: Bend down and grab the ends of the band with both hands, palms facing each other.
Positioning
- Knees: Slightly bend your knees to maintain stability.
- Hinge at the Hips: Bend forward at the hips while keeping your back straight, creating a 45-degree angle with your torso.
Execution
- Pull the Band: Engage your core and pull the band towards your lower ribs. Elbows should stay close to your body.
- Squeeze Shoulder Blades: At the top of the movement, squeeze your shoulder blades together.
- Lower the Band: Slowly lower the band back to the starting position while maintaining control.
Key Points
- Keep your back straight to avoid rounding.
- Maintain a neutral neck position; look slightly ahead, not down.
- Control both the pulling and lowering phases of the movement.
Breathing
- Inhale on the way down and exhale as you pull the band towards you.
Common Mistakes
- Rounding the back.
- Letting elbows flare out away from the body.
This exercise targets the upper back, shoulders, and biceps effectively when performed with proper form.
Exercises
Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Bent Over Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Smith Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Band
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bicep Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Band
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Leverage Machine
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, EZ Bar
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Cable Crossover, Cable
Type: Upper, Pull
Target: Chest
Synergist: Shoulders
Cable Pull Through, Cable
Type: Lower, Pull
Target: Glutes
Synergist: Back, Hamstrings
Chin Up, Bodyweight
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Chin Up, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Concentration Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms