ex_FKJKPB

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Back · Band

Band Bent-Over Row

beginnerstrengthMale & female model

Band Bent-Over Row is a beginner compound strength exercise that works the lats (back), with the biceps and shoulders assisting. It needs a band. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.

Target: Lats
Body part: Back
Equipment: Band
Category: Strength
Mechanic: Compound
Force: Pull
Sets × reps: 3 × 8-12
Calories / min: ≈ 6.1 kcal

Primary muscles

Middle Back · Latissimus Dorsi, Teres Major
Upper Back · Trapezius, Rhomboids

Secondary muscles

Biceps · Biceps Brachii
Shoulders · Deltoids

How to do Band Bent-Over Row

Stand with your feet shoulder-width apart and place the resistance band under both feet, ensuring it is secure. Hold one handle of the band in each hand with your palms facing each other, bending your torso forward at the hips while keeping your back straight and your knees slightly bent.
Let your arms hang straight down toward the floor, fully extended, with your elbows slightly bent.
Pull the handles towards your torso by bending your elbows and squeezing your shoulder blades together.
Slowly lower the handles back to the starting position with control. Repeat for the desired number of repetitions.

Form tips

Ensure the resistance band is securely placed under your feet to avoid slipping.
Exhale as you pull the band towards your torso and inhale as you lower it back down.
Perform the exercise slowly and with control to maximize muscle engagement.

Band Bent-Over Row alternatives

Bent-Over Row With Bar

Lats · intermediate

Cable Bent Over Row

Lats · beginner

Dumbbell Bent-Over Row

Lats · intermediate

Dumbbells Bent Over Row

Lats · intermediate

More lats exercises

Bent Over Row Resistance Band

Lats · beginner

Bent Over Barbell Row

Lats · intermediate

Dumbbell Bent-Over Reverse Row

Lats · intermediate

Barbell Underhand Bent Over Row

Lats · intermediate

Barbell Push Bent Over Row

Lats · intermediate

Cable One Arm Bent Over Row

Lats · beginner

Cable Bent Over Reverse Grip Row

Lats · beginner

Barbell Bent Over Row Supinated Grip

Lats · intermediate

Band Bent-Over Row FAQ

What muscles does Band Bent-Over Row work?

Band Bent-Over Row mainly works the lats in the back (Latissimus Dorsi, Teres Major, Trapezius and Rhomboids). The biceps and shoulders work as secondary muscles.

What equipment do you need for Band Bent-Over Row?

You need a band.

How many sets and reps of Band Bent-Over Row should I do?

Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Band Bent-Over Row good for beginners?

Yes. Band Bent-Over Row is rated beginner, so it's a sound choice while you learn to train the lats.

How many calories does Band Bent-Over Row burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Band Bent-Over Row?

Other exercises for the lats include Bent-Over Row With Bar, Cable Bent Over Row, Dumbbell Bent-Over Row and Dumbbells Bent Over Row.

For developers

Use Band Bent-Over Row in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_FKJKPB" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_FKJKPB",
  "name": "Band Bent-Over Row",
  "model": "male",
  "counterpartId": "ex_6ZDYLK",
  "target": "Lats",
  "equipment": "Band",
  "media": {
    "mp4": "https://…/ex_FKJKPB/mp4-720.mp4?…",
    "poster": "https://…/ex_FKJKPB/poster.jpg?…"
  }
}