WHY YOU SHOULD DO THIS EXERCISE?
Bent over back rows with resistance bands is a great exercise to perform at the beginning of any back workout. You can use this exercise to strengthen your biceps, shoulders, lower back and hamstrings. It is also a good exercise to help those who sit at a desk all day, as it helps with back problems and helps those who are suffering from back pain.
EXERCISE DEMO
Type : Compound, Isolateral
Joint Action : Shoulder Extension, Elbow Flexion, Scapulae Retraction
How to perform the exercise
Preparations:
- Anchor: Not required.
- Bands: No adjustment.
Body Position:
- Place the band on the floor and stand with your feet hips width apart on top of it.
- The band should be about 6 inches long on each side, from the outside of your foot to the clasp or handle.
- Get into a squatted position and grip the band below the clip or handle.
- Knees bent, buttocks back, back straight, head straight, chest up, and shoulders back.
- The band should be stretching and your arms should be straight down.
Movement:
- Pull the band until your hand reaches your hip.
- Return to your original position. Repeat.
Exercise Tips
- Keep grip just enough to not let go of the handle.
- Pull through your elbow.
Exercise Benefits
If you don’t have access to a anchor, the Bent Over Back Row With Resistance Bands is a wonderful two-arm Back Exercise to do. To completely isolate the Latissimus Dorsi and work it out, follow the guidelines.