How to perform Band Bent Over Row with proper form

Setup

  1. Stand on the Band: Place a resistance band under your feet, shoulder-width apart.
  2. Grip the Band: Bend down and grab the ends of the band with both hands, palms facing each other.

Positioning

  1. Knees: Slightly bend your knees to maintain stability.
  2. Hinge at the Hips: Bend forward at the hips while keeping your back straight, creating a 45-degree angle with your torso.

Execution

  1. Pull the Band: Engage your core and pull the band towards your lower ribs. Elbows should stay close to your body.
  2. Squeeze Shoulder Blades: At the top of the movement, squeeze your shoulder blades together.
  3. 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.