Band Bent Over row
- Synergistenmuskeln
- Brachialis, Brachioradialis, Deltoid Posterior
- Equipment
- Band
- Körperregion
- Back
- Typ
- Strength
The band bent over row is a back-building pulling exercise that primarily targets the lats, mid and lower traps, and the teres and infraspinatus muscles, with the rear delts, brachialis, and brachioradialis assisting at the elbow. Using a resistance band instead of weight, it delivers smooth, joint-friendly tension that builds back thickness and posture wherever you can anchor the band underfoot.
Band Bent Over row: So führst du sie aus
- 1Stand on the middle of the band with feet about shoulder-width apart, holding one end in each hand with your palms facing each other.
- 2Hinge at your hips and push your glutes back until your torso is roughly 45° to parallel with the floor, keeping a soft bend in your knees.
- 3Brace your core and set your spine in a flat, neutral line with your gaze a few feet in front of you.
- 4Let your arms hang straight down so the band is taut and your shoulders are slightly stretched forward.
- 5Pull both hands toward the lower part of your ribcage, driving your elbows back and up close to your sides.
- 6Squeeze your shoulder blades together at the top so the band reaches peak tension across your back.
- 7Lower your hands under control until your arms are fully extended and the stretch returns to your lats.
- 8Complete your reps, then step off the band and release the tension safely.
Technik-Tipps
- Initiate each rep by pulling your shoulder blades down and back, not by yanking with your biceps, so the lats and mid-back do the work.
- Keep your elbows tracking close to your torso to bias the lats and lower traps rather than flaring them wide.
- Widen or narrow your stance on the band to dial the resistance up or down — a wider stance shortens the band and adds tension.
- Pause for a beat at the top of each rep to maximize the squeeze, since the band gives the most resistance there.
- Keep your neck in line with your spine and avoid looking up, which strains the cervical spine in the hinged position.
Häufige Fehler
- Rounding the lower back during the hinge, which removes tension from the lats and puts the spine at risk under load.
- Standing too upright, which turns the movement into a shrug and takes the lats and mid-traps out of the lift.
- Flaring the elbows out wide, which shifts work to the rear delts and reduces the lat and lower-trap contraction.
- Letting the band snap your arms back down instead of controlling the negative, wasting the eccentric portion of the rep.
- Using too long or too thin a band so there is no tension at the bottom, leaving part of the range unloaded.
Häufig gestellte Fragen
What muscles does the band bent over row work?
It primarily targets the lats, the middle and lower trapezius, the teres major and minor, and the infraspinatus. The rear deltoids, brachialis, and brachioradialis assist as synergists during the pull.
How do I make the band bent over row harder?
Stand on more of the band or widen your stance to shorten it, use a thicker band, or pause and squeeze at the top of each rep. Slowing the lowering phase also increases time under tension.
Is the band bent over row good for beginners?
Yes. The band provides smooth, joint-friendly resistance and is easy to scale, making it a good way to learn the hip hinge and rowing pattern before moving to heavier free weights.
What's a good alternative to the band bent over row?
A barbell or dumbbell bent over row trains the same back muscles with free-weight loading. If you want a similar banded pull, a seated band row anchored in front of you is a close variation.
Where should I feel the band bent over row?
You should feel it across your mid and upper back — the lats below your shoulder blades and the muscles between them as you squeeze. If you only feel your biceps, lead with your elbows and shoulder blades instead.
