Back · Resistance Band
Resistance Band Bent Over Row
How to do the resistance band bent over row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Horizontal Row
- Mechanic
- Compound
How to do it
Step on a resistance band and hold both ends. Hinge at the hips and pull the band toward your torso, then lower.
- 1Feel your lats and upper back contract as you pull the band towards your waist
- 2Keep your core braced and spine neutral to feel stability
- 3Squeeze your shoulder blades together at the top and control the release
Common mistakes
- Avoid rounding your back; hinge at the hips and maintain posture
- Don't shrug your shoulders or use your arms alone; initiate with your back
- Avoid letting the band snap; maintain control throughout
Muscles worked
The resistance band bent over row mainly works the lats and mid traps, with the biceps, forearms, lower back, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Lower BackSupport
- Rear DeltsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
Kovo programs the resistance band bent over row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed April 2026.