Standing Bent Over Row with Resistance Band
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Back
Upper Body
Posterior Chain
Banded
Rowing
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Resistance Band
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All Levels
Overview
The Standing Bent Over Row with Resistance Band is a back-strengthening exercise that targets the lats, rhomboids, and traps while reinforcing core stability. By hinging at the hips and rowing both arms simultaneously, this movement mimics a traditional barbell row with portable band resistance.
Muscles Worked
PRIMARY:
Latissimus dorsi
Rhomboids
Middle and lower trapezius
SECONDARY:
Posterior deltoids
Biceps brachii
Erector spinae
Core stabilizers
STEP-BY-STEP INSTRUCTIONS
Anchor a resistance band at ground level.
Stand facing the anchor with feet shoulder-width apart.
Hold one end of the band in each hand, palms facing each other.
Hinge at the hips, keeping back flat and chest tall, until torso is slightly above parallel to the ground.
Brace your core and keep knees slightly bent.
Pull both hands back toward your ribcage, squeezing shoulder blades together.
Slowly return to starting position with control.
Repeat for prescribed reps.
Variations
Perform alternating rows (one arm at a time)
Step farther from the anchor for more resistance
Pause at the top of the row for more lat and trap activation
Try single-arm banded bent over row for unilateral focus
Benefits
Strengthens lats, traps, and rhomboids
Engages core to stabilize hinge position
Improves posture and pulling strength
Portable, low-equipment alternative to dumbbell or barbell rows
COACHING CUES
Hinge at hips and keep your back flat.
Row to your lower ribcage, not your shoulders.
Squeeze shoulder blades together.
Control the return, don’t let the band snap.
Notes
The Standing Bent Over Row with Resistance Band is a versatile back exercise that builds pulling strength and reinforces trunk stability. It’s an excellent option for at-home training or as an accessory movement for overall upper body strength.