Bent Over Back Row With Resistance Bands

Exercise / Back Upper, Erector Spinae, Latissimus Dorsi, Posterior Deltoid, Trapezius


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.


Type : Compound, Isolateral

Joint Action : Shoulder Extension, Elbow Flexion, Scapulae Retraction

How to perform the exercise


  • 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.


  • 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.