The Bent Over Row with Elastic Band is a pulling exercise commonly used during movement preparation and activation phases to improve upper-body muscle recruitment and scapular control. The elastic resistance provides progressive tension throughout the movement, making it an effective option for preparing the posterior chain and upper back muscles before more demanding strength exercises. The exercise primarily targets the latissimus dorsi, rhomboids, middle trapezius and posterior shoulder musculature while promoting proper scapular retraction and trunk stability. Due to its simplicity and versatility, the Bent Over Row with Elastic Band is frequently included in warm-up routines, rehabilitation programs and athletic preparation sessions to improve pulling mechanics and upper-body movement quality.
Movement Preparation
bent over row w/band
Maintain a stable hip hinge position throughout the movement. Keep a neutral neck position and look at the floor a few feet in front of you. Initiate the movement by slightly retracting the shoulder blades before bending the elbows. Pull the hands toward the lower ribs while keeping the elbows close to the body. Control the return phase without losing tension in the resistance band.
Rounding the lower back while maintaining the bent-over position. Shrugging the shoulders during the pull. Using body momentum instead of controlling the movement with the back muscles. Allowing the elbows to flare excessively away from the body. Releasing the band too quickly during the eccentric phase.
Bent Over Dumbbell Row - Bent Over Barbell Row - Chest Supported Row - Single Arm Dumbbell Row
Standing Elastic Band Row - Seated Elastic Band Row - Suspension Trainer Row (reduced angle) - Scapular Retraction with Band