Technique
- Step on an elastic band and grab it with both hands, a short distance from your feet.
- Bend at the hips until your torso is roughly parallel with the floor (or slightly above).
- Initiate the movement by driving the elbows back and retracting the shoulder blades.
- Pull in the direction of your upper abs.
- Extend your arms back in a controlled manner.
- Keep tension at the bottom of the motion.
Form tips
- Similar to all rowing exercises, think about pinching a pen between your shoulder blades at the top of the movement to target the muscles appropriately.
Muscles
Strength
Primary
- Rotator cuff
- Back
- Shoulders
- Triceps
- Biceps
- Forearms
- Spine
Individual muscles
Individual muscles
- Teres minor
- Teres major
- Posterior deltoid
- Middle trapezius
- Latissimus dorsi
- Rhomboid major
- Triceps brachii (long head)
- Biceps brachii (short head)
- Brachialis
- Brachioradialis
- Lower trapezius
- Spinalis thoracis
- Longissimus thoracis
- Iliocostalis
Equipment
Appears in
Other disciplines
Joint movements
Variations
Barbell bent-over row
Novice
Dumbbell bent-over row
Novice
Single dumbbell bent-over row
Beginner
View Similar Exercises
View Similar Exercises
Sitting band row
Beginner
Seated cable row with forward lean
Beginner
Incline row
Beginner
Banded deadlift
Beginner
Machine row
Beginner
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