Band Bent-Over Row

lats, traps, rhomboidsResistance Band

This exercise targets your mid and upper back using a resistance band. It strengthens your posture and shoulder girdle safely with accommodating resistance.

How to do it

1Step onto the middle of the band with feet shoulder-width apart and grab the handles or ends.

2Hinge forward at the hips to about 45 degrees with a flat back, soft knees, and hips pushed back.

3Row the band up by driving your elbows back and pulling toward your lower stomach.

4Pause at the top for one second, keeping your elbows close to your torso.

5Lower your hands under control, maintaining band tension and a neutral spine.

Common mistakes

Rounding your upper or lower back, taking work off target muscles and placing strain on your lumbar spine.

Shrugging your shoulders toward your ears, causing unnecessary neck and upper trap tension.

Using momentum and swinging your torso, reducing activation in your lats.

Breathing

Inhale as you extend your arms down, and exhale at the peak contraction as you row.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.