Bent Over Row (Band)
Complete guide to Bent Over Row (Band). Learn proper form, technique, and execution. Targets Back — Upper Back, Middle Back. Requires resistance band. Step-by-step instructions and expert tips.
How to Perform Bent Over Row (Band)
Stand on the middle of a resistance band and grab both ends with an overhand grip.
Hinge at the hips until your torso is roughly parallel with the floor, keeping your back flat.
Let your arms hang straight down with the band taut.
Retract your shoulder blades, engage your abs, and take a breath.
Pull both ends of the band up toward your lower chest by driving your elbows back, squeezing your shoulder blades together at the top and exhale.
Slowly lower back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |