Bent-Over Row (Band)
The bent-over row (band) is a functional pulling exercise that strengthens the upper back, including the lats and rhomboids, using variable resistance. It reinforces the hip hinge pattern, building both pulling power and isometric core stability.
Since resistance band tension changes based on stretch length, tracking RPE (Rate of Perceived Exertion) is more effective than weight alone; our AI analyzes this data to ensure you're reaching the right intensity. Additionally, the app monitors your HRV and lower back recovery status to determine if you can safely maintain the hinged position or if a supported variation is needed to prevent injury.
Form Cues
- Hinge at your hips to angle your torso about 45 degrees forward.
- Drive your elbows back towards your hips, keeping them close to your sides.
- Squeeze your shoulder blades together firmly at the top of the movement.
- Brace your core and keep your spine neutral throughout the set.
- Control the release of the band slowly to maximize time under tension.
- Don't round your lower back or hunch your shoulders forward.
- Don't use momentum or jerk the torso to initiate the pull.
- Don't let your elbows flare out excessively wide.
- Don't stand completely upright; maintain the forward lean.
Common Mistakes
- Rounding the lumbar spine
- Shrugging shoulders towards ears
- Pulling primarily with biceps
- Insufficient range of motion
- Losing the hip hinge position
Muscles Worked
This exercise primarily targets the latissimus dorsi, rhomboids, and middle trapezius to build a stronger, thicker back. It also engages the posterior chain, specifically the erector spinae, to maintain the hinged position, while the biceps and forearms assist in the pulling motion.
Primary
Secondary
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