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Standing Bent-Over Band Row

intermediate · pull_horizontal

Setup

Check the band before you step on it: swap out a band that is nicked, scuffed or faded — hinged over it like this your face sits right above the band, so one that snaps mid-set whips straight up into it. Stand with your feet shoulder-width apart, stepping on the middle of the band with the middle of both feet, keeping the slack tucked under your soles rather than off to the side. Hinge at the hips and push your hips back until your torso is about 45 degrees to the floor, knees softly bent, back staying naturally straight rather than rounded. Take one end of the band in each hand and give it a test pull to make sure it won't slip out from under your feet before you start the set.

Execution

  1. Lock the torso at that hinge angle, brace the belly lightly, and don't let the lower back round further as the band pulls your arms down.
  2. Exhale and pull both elbows back and up toward your hips, squeezing your shoulder blades together.
  3. Pause for one beat when your hands reach your hips, chest staying open, without the torso creeping upright.
  4. Inhale and lower your hands back toward the floor under control over 3 seconds, holding the same hinge angle.
  5. If the torso starts standing up a little more with every rep, end the set, stand up to rest, and use less band tension for the next set.
  6. To end the set, bend the knees to stand fully upright first, keeping the band slack, and only then step off it; don't fold forward at the back to pick up or remove the band.

Breathing

Exhale as you pull the band up, inhale as you lower it. Don't hold your breath in this hinged position: if you have high blood pressure, heart disease, a hernia or are pregnant, exhale steadily on every pull, use a lighter band, and don't brace by holding your breath to keep your balance.

Quick cues

  • Lock the hinge, don't stand up.
  • Elbows drive toward your hips.
  • Belly braced the whole set.
  • Plant the middle of your feet.
  • Lower like you're braking, not dropping.

Common faults

  • Fault: Standing more upright with every rep

    Fix: Use a lighter band and film from the side to check the hinge angle holds.

  • Fault: The lower back rounding as the band pulls the arms down low

    Fix: Brace the belly before you pull and shorten the range if the back still gives way.

  • Fault: Stepping on the band off to the edge of the foot so it slips mid-set

    Fix: Reset the band under the middle of both soles before every set.

  • Fault: Bending forward at the back to pick up or remove the band right after the set

    Fix: Stand all the way up first, keep the band slack, then bend the knees to step off it.

Equipment

resistance_band

Muscle groups

back, arms