Resistance Band Bent Over Neutral Grip Row
- Synergistenmuskeln
- Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior
- Equipment
- Resistance Band
- Körperregion
- Back
- Typ
- Strength
The resistance band bent over neutral grip row is a strength exercise that targets the latissimus dorsi, infraspinatus, teres major, teres minor, and trapezius (middle and lower fibers), with additional work from the biceps brachii, brachialis, brachioradialis, and posterior deltoid. Performed in a hinged position with palms facing each other, the neutral grip reduces shoulder strain while emphasizing mid-back thickness and scapular retraction. It is an effective tool for building back strength and postural balance using minimal equipment.
Resistance Band Bent Over Neutral Grip Row: So führst du sie aus
- 1Stand with both feet on the center of the resistance band, hip-width apart, holding one end in each hand with a neutral grip (palms facing each other).
- 2Hinge at the hips until your torso is roughly parallel to the floor, maintaining a flat back and a soft bend in your knees.
- 3Let your arms hang straight down from your shoulders so the band is taut at the bottom of the movement.
- 4Brace your core and retract your shoulder blades slightly before initiating the pull.
- 5Drive your elbows straight back and up, keeping them close to your sides, until your hands reach your lower ribcage.
- 6Squeeze your shoulder blades together at the top of the movement and hold for one count.
- 7Lower your hands back to the starting position in a slow, controlled manner, allowing your shoulder blades to spread slightly at the bottom.
- 8Complete the desired number of reps while maintaining the hinged torso position throughout the set.
Technik-Tipps
- Choose a band resistance that allows full scapular retraction at the top — if you cannot squeeze your shoulder blades together, the band is too heavy.
- Keep your chin tucked and gaze at the floor a few feet ahead of you to maintain a neutral cervical spine throughout the movement.
- Initiate each rep by pulling your shoulder blades back before bending your elbows — this ensures the back muscles do the work rather than the arms.
- For a stronger contraction, pause one full second at the top of each rep before lowering the handles.
Häufige Fehler
- Rounding the lower back during the hinge, which transfers stress away from the target muscles and increases injury risk to the lumbar spine.
- Flaring the elbows out to the sides instead of driving them back along the torso, which shifts emphasis away from the lats and middle trapezius onto the shoulders.
- Using momentum and jerking the torso upright to complete each rep, which reduces time under tension and prevents the back muscles from being properly loaded.
- Standing too close to the band's anchor point on the floor, creating slack that removes tension at the bottom of the movement.
- Shrugging the shoulders toward the ears during the pull, which over-recruits the upper trapezius and reduces the benefit to the mid and lower back.
Häufig gestellte Fragen
What muscles does the resistance band bent over neutral grip row work?
The primary muscles worked are the infraspinatus, latissimus dorsi, teres major, teres minor, and the middle and lower fibers of the trapezius. The biceps brachii, brachialis, brachioradialis, and posterior deltoid assist as synergists during the pull.
What is the difference between a neutral grip row and an overhand grip row?
A neutral grip (palms facing each other) keeps the elbows closer to the torso and places the shoulder in a more natural, comfortable position, reducing stress on the rotator cuff. An overhand (pronated) grip tends to flare the elbows more and places greater emphasis on the upper trapezius and rear deltoids.
How do I make the resistance band bent over row harder without buying a new band?
You can increase difficulty by widening your stance to shorten the band's working length, doubling the band over so you grip two strands per hand, or slowing down the tempo — especially the lowering phase — to increase time under tension.
Can I do this exercise if I have lower back pain?
A hinged rowing position does load the lower back as a stabilizer, so consult a healthcare professional before training through existing pain. If cleared, focus on maintaining a neutral spine, brace your core throughout, and consider performing the exercise seated to reduce lumbar demand.
How many sets and reps should I do for the resistance band bent over neutral grip row?
For general strength and muscle development, 3–4 sets of 10–15 reps works well. Because bands provide variable resistance that peaks at full stretch, slightly higher rep ranges can be effective for building endurance and control in the back muscles.
