Bent-Over Row (Band)

A row variation using a resistance band to develop back thickness and pulling strength, targeting the middle back and rhomboids.

Instructions

1. Stand on the center of a resistance band with feet hip-width apart.
2. Bend at your hips until your torso is nearly parallel to the ground.
3. Keep your knees slightly bent and your lower back neutral.
4. Grab the band handles and let your arms hang straight down.
5. Pull the band handles toward your torso by bending your elbows.
6. Drive your elbows up and back, retracting your shoulder blades.
7. Continue pulling until your elbows are level with or slightly behind your torso.
8. Pause briefly at the top, squeezing your back muscles.
9. Lower the handles with control to the starting position.

Tips

• Keep your torso in a bent-over position throughout—do not stand up during the movement.
• Initiate the pull by retracting your shoulder blades, then bending your elbows.
• Focus on pulling with your back muscles, not your arms.
• The band provides progressive resistance as you pull, challenging the lockout position.
• Perform 3-4 sets of 8-12 reps for optimal back development and strength.
• This exercise effectively develops middle back thickness and rhomboid strength.