Band Bent Over Wide Grip Row
- Synergistenmuskeln
- Brachialis, Brachioradialis, Deltoid Posterior
- Equipment
- Band
- Körperregion
- Back
- Typ
- Strength
The band bent over wide grip row is a resistance-band back exercise that primarily targets the lats (latissimus dorsi), teres major and minor, the rotator cuff infraspinatus, and the middle and lower trapezius. The wider grip and elbow-out pulling path emphasize the upper back, with the rear delts, brachialis and brachioradialis assisting. It is a joint-friendly way to build back thickness and pulling strength anywhere.
Band Bent Over Wide Grip 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.
- 2Hinge at your hips and push them back until your torso is leaning forward to roughly 45 degrees, keeping your back flat and knees slightly bent.
- 3Let your arms hang straight down and take a wide grip so your hands are wider than shoulder-width, palms facing back.
- 4Brace your core and pull your shoulder blades down and back to set your starting position.
- 5Row the band toward your upper abdomen and lower chest, driving your elbows out and back at roughly a 45-degree angle from your torso.
- 6Squeeze your upper back at the top, keeping your wrists straight and your torso still.
- 7Lower the band under control until your arms are fully extended and your shoulder blades reset.
- 8Complete your reps, then step off the band with control.
Technik-Tipps
- Lead the pull with your elbows rather than your hands so the lats and mid-traps do the work instead of the biceps.
- Keep a flat back and a braced core throughout; the hip hinge, not a rounded spine, is what holds your torso in position.
- Pause briefly at the top of each rep and consciously squeeze your shoulder blades together to build a stronger mind-muscle connection.
- Take a wider stance on the band or use a heavier band to increase tension if the movement feels too easy at the top.
Häufige Fehler
- Rounding your lower back as you hinge, which removes tension from the target muscles and puts the spine at risk under load.
- Pulling with your arms and shrugging the upper traps instead of driving the elbows back, which turns the row into an arm-and-shoulder exercise.
- Standing too upright so the band pulls forward rather than down, shifting the work away from the lats and mid-back.
- Letting the band snap your arms straight on the way down, which loses control and the muscle tension that drives growth.
- Using a band so light there is no resistance at the top, so the squeeze that targets the upper back never happens.
Häufig gestellte Fragen
What muscles does the band bent over wide grip row work?
It primarily works the lats (latissimus dorsi), teres major and minor, the infraspinatus, and the middle and lower trapezius. The rear deltoids, brachialis and brachioradialis assist as synergists.
How wide should my grip be?
Take your hands wider than shoulder-width with palms facing back. The wide grip flares your elbows out and shifts more emphasis onto the upper back and rear delts than a narrow, elbows-tucked row.
Is the band bent over wide grip row good for beginners?
Yes. The band is forgiving on the joints and lets you scale resistance by stance width or band thickness, making it a good way to learn the hip hinge and rowing pattern before adding heavy free weights.
How many sets and reps should I do?
For most lifters, 3 to 4 sets of 10 to 15 reps works well. Bands give the best feedback in higher rep ranges, so focus on a controlled squeeze rather than chasing a heavy band.
