Bent Over Row Resistance Band
Bent Over Row Resistance Band
The bent over row with a resistance band is an effective and versatile exercise that targets the upper back, shoulders, and arms. This variation is particularly beneficial for those who prefer a low-impact workout or have limited access to weights.
How to do Bent Over Row Resistance Band
- Position Your Feet: Step on the middle of the resistance band with both feet shoulder-width apart.
- Grasp the Band: Bend down and grab the ends of the band with both hands. Your palms should be facing each other.
- Hinge at the Hips: With a slight bend in your knees, hinge forward at your hips. Keep your back straight, so your torso is almost parallel to the floor.
- Perform the Row: Pull the bands towards your hips, keeping your elbows close to your body. Squeeze your shoulder blades together as you row.
- Return to Start: Slowly extend your arms and return to the starting position, maintaining tension in the band.
Form Tips
- Keep a Neutral Spine: Ensure your back is straight and avoid rounding your shoulders to prevent strain.
- Controlled Movements: Perform the rowing motion with control, avoiding jerky movements.
- No Elbow Flaring: Keep your elbows close to your sides to maximize engagement of the back muscles.
- Adjust Band Tension: If the exercise feels too easy or too hard, adjust your foot position on the band to change the tension.
Primary Muscles Targeted
- Upper Back (Trapezius and Rhomboids): These muscles are engaged as you pull the band towards your body.
- Lats (Latissimus Dorsi): The primary muscle group worked during the pulling motion.
- Rear Deltoids: Activated as you squeeze your shoulder blades together.
Secondary Muscles Targeted
- Biceps: Involved in the pulling phase of the exercise.
- Forearms: Engaged for grip and control of the band.
- Core Muscles: The abs and obliques help to stabilize the body during the rowing motion.
