The Resistance Band Bent Over Row (RB Bent Over Row) is a powerful compound movement for building a strong, muscular back using only a band. It targets the lats, upper back, and rear delts while also challenging your core and hip hinge position.
In this guide, you’ll learn exactly how to perform the RB Bent Over Row with proper form, which muscles it works, how many sets and reps to use, and the most common mistakes that can stress your lower back.
RB Bent Over Row Tutorial Video
Watch the full technique breakdown and follow along with your band:
What Is the RB Bent Over Row?
The RB Bent Over Row is a rowing variation performed with a resistance band while your torso is hinged forward at the hips. The hips push back, the spine stays neutral, and you pull the band toward your body to work the entire back chain.
Compared to machine or barbell rows, the band offers joint-friendly, adjustable resistance and is ideal for home workouts or small spaces.
Which Muscles Does the RB Bent Over Row Work?
The RB Bent Over Row is a compound pull that trains multiple muscle groups at once:
- Latissimus dorsi (lats)
- Rhomboids
- Middle & lower trapezius
- Rear deltoids
- Biceps and brachialis
- Forearm flexors & grip
- Spinal erectors (isometric)
- Glutes and hamstrings (stabilisation)
This makes the RB Bent Over Row an excellent choice for building a thicker, stronger upper back and improving posture.
How to Do the RB Bent Over Row: Step-by-Step
1. Set up the band
- Place the middle of the resistance band under your feet, feet about hip-width apart.
- Hold the ends or handles of the band with a neutral grip (palms facing each other) or overhand grip.
2. Hinge into position
- Push your hips back and hinge forward from the hips until your torso is roughly 30–45° from the floor.
- Keep a neutral spine (no rounding), chest slightly lifted and gaze a bit ahead of your feet.
- Soft bend in the knees, weight balanced through mid-foot and heel.
3. Row the band
- Start with your arms extended toward the floor, elbows straight but not locked.
- Inhale to brace your core.
- As you exhale, pull your elbows back toward your hips, squeezing your shoulder blades together.
- Think about pulling with your back, not just your arms.
- Pause for 1 second at the top and squeeze your mid-back.
4. Lower with control
- Slowly extend your arms again, letting the band pull them forward over 2–3 seconds.
- Maintain your hip hinge and neutral spine throughout the entire set.
Imagine you’re putting your elbows in your back pockets. This helps you pull with your lats and mid-back instead of shrugging with your traps.
Breathing, Tempo & Ideal Reps
- Breathing: Inhale at the bottom, exhale as you pull the band toward your body.
- Tempo: 1 second up – 1 second squeeze – 2–3 seconds down.
- Reps: 8–15 reps per set for most lifters.
- Sets: Aim for 3–4 sets in your back or pull workouts.
- Frequency: 1–3 times per week depending on your program.
Common RB Bent Over Row Mistakes (and How to Fix Them)
1. Rounding the lower back
Rounding puts unnecessary stress on the spine. Instead, brace your core, push your hips back, and keep your chest slightly lifted so your back stays flat.
2. Standing too upright
If your torso is almost vertical, the movement becomes more of an upright row. Hinge forward at the hips so you feel your back working against gravity.
3. Pulling with the arms only
If you only feel your biceps, focus on leading the movement with your elbows and initiating the pull from your shoulder blades.
4. Shrugging the shoulders
Letting your shoulders creep up towards your ears overworks the traps. Keep your shoulders down and away from your ears as you row.
5. Using a band that is too heavy
If you can’t hold the hinge position or your form breaks down after a few reps, switch to a lighter band and rebuild your technique first.
Who Should Use the RB Bent Over Row?
The RB Bent Over Row is a smart choice if you:
- Train at home and want a complete back exercise with minimal equipment.
- Need a more joint-friendly alternative to heavy barbell rows.
- Want to improve posture and upper-back strength for daily life or other lifts.
If you have a history of lower back issues, start with a shorter range of motion, a lighter band, and consider performing the movement with more upright torso until your strength improves. If pain persists, consult a professional.
RB Bent Over Row Variations
- Single-arm RB Bent Over Row: Great for fixing imbalances and building unilateral strength.
- Underhand-grip RB Row: Palms facing up; slightly more emphasis on the biceps and lower lats.
- Chest-supported RB Row: Hinge over a bench or support to reduce lower-back fatigue.
- High-rep back finisher: Use a lighter band for 15–25 reps at the end of your back workout for a strong pump.
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GET ONLINE COACHINGFAQ: RB Bent Over Row
How many sets and reps should I do for the RB Bent Over Row?
A good starting point is 3–4 sets of 8–15 reps. Use a band that challenges you in the final reps while still allowing you to maintain a solid hip hinge and flat back.
Is the Resistance Band Bent Over Row good for building back muscle?
Yes. The RB Bent Over Row targets the lats, mid-back and rear delts, making it one of the best band exercises for overall back size and strength, especially in home workouts.
Can beginners do the RB Bent Over Row?
Absolutely. Beginners should start with a light band, practise the hip hinge with bodyweight first, and focus on smooth, controlled reps before increasing resistance or volume.
Will the RB Bent Over Row hurt my lower back?
When performed with a neutral spine, proper bracing, and an appropriate band, the RB Bent Over Row is generally safe. If you feel pain in your lower back, reduce the load, shorten the hinge angle, or switch to a chest-supported variation and seek professional guidance if the pain continues.
Where should I place the RB Bent Over Row in my workout?
Most lifters perform RB Bent Over Rows early in their back or pull workout, after a warm-up, while they are still fresh enough to stabilise the hip hinge and maintain good form.
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