Bent Over Row (Resistance Band)
How to do it
Anchor a resistance band low in front of you and hinge forward at the hips with a flat back, gripping an end in each hand. Row both hands to your ribs, squeezing your shoulder blades together, then extend back out with control.
Setup
Anchor the band securely low in front of you, hold one end or handle in each hand, and step back until both sides have equal tension. Hinge with soft knees and a neutral spine, arms extended beneath your shoulders.
Where you should feel it
Between the shoulder blades and along the lats with resistance increasing as the elbows move back, while the posterior chain holds the hinge. If the arms or neck dominate, reduce band tension and lead with your elbows.
When to use it
Use for portable bent-over-row practice, warm-ups, or higher-repetition back work when weights are unavailable. It also trains hinge-position endurance in controlled sets of roughly 12-20 reps.