Band Bent-over Row
The band bent-over row is a home-gym essential — it trains the same pulling pattern as a barbell row using nothing but a resistance band.
Equipment
Resistance band
Difficulty
beginner
Sets & reps
3 sets · 12-15 reps
Muscles worked
Lats, Rhomboids, Rear delts, Biceps
A resistance-band version of the bent-over row, letting you train back thickness anywhere with just a band and something to anchor it to.
How to do it
- Anchor the band low (under your feet or on a fixed point) and hinge forward at the hips.
- Grip a handle in each hand with arms extended toward the anchor.
- Pull both handles toward your ribs, driving your elbows back.
- Squeeze your shoulder blades together at the top of the pull.
- Extend your arms back out under control and repeat.
Coaching tips
- Keep tension on the band throughout — don't let it go slack at the bottom.
- Increase resistance by standing on more of the band or choosing a heavier band, not by rounding your back.
- Great option for a home gym with no other back-training equipment.
Common mistakes
- Standing too upright, which shifts the work away from the back and toward the shoulders.
- Letting the band snap back quickly instead of controlling the return.
Frequently asked questions
Can bands really build muscle like weights?
Yes — bands provide progressive resistance through the range of motion, which is enough of a stimulus to build strength and size, especially for home training.
Start tracking your workouts free
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