Bent above resistance

The Bent Over Resistance Band Row is an effective exercise that targets the back muscles , especially the upper back and shoulder blade muscles , as well as the biceps. The exercise is great for improving posture, strengthening the back and building stability in the upper body. By using a resistance band, you can easily vary the intensity and adapt the exercise to your needs.

Correct technique

To perform the Bent Over Resistance Band Row correctly, follow these steps:

  1. Place the center of the resistance band under your feet and stand with your feet shoulder-width apart.
  2. Hold a handle in each hand and bend your knees slightly as you bend your torso forward, with a straight back and activated core.
  3. Pull the handles up towards your hips by squeezing your shoulder blades together, then slowly lower back to the starting position.
  4. Repeat the movement with control, focusing on using your back muscles to pull the resistance band.

Here is a video showing the correct execution of the Bent Over Resistance Band Row:

Common errors

To ensure correct technique and avoid injury, be aware of the following common mistakes:

  • Round back: Avoid bending your back. Keep your core engaged and your back straight to protect your lower back.
  • Poor elbow placement: Make sure you pull your elbows close to your body, and don't let them stick out too far to the sides.
  • Arm muscle overuse: Focus on using your back muscles to pull the band, not your biceps.

Modifications and variations

Try these modifications to adapt the exercise to your fitness level:

  • Standing One-Arm Row: Perform one-arm variations for extra focus on one side of the back at a time.
  • Heavier resistance: Use a thicker resistance band to increase the intensity.
  • Faster pace: Perform the exercise at a faster pace to challenge your back endurance and increase your heart rate.

Number of repetitions and sets

Depending on your goal, you can aim for:

  • For strength: 3-4 sets of 8-10 repetitions.
  • For endurance: 3 sets of 12-15 repetitions.

Breathing technique

Inhale as you lower the resistance band to the starting position, and exhale as you pull the handles up towards your hips. Correct breathing technique gives better control and stability in the exercise.

Back to blog