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Last updated February 2, 2026
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Bent Over Row - Wide Grip (Band)
Stand on the center of a band. Hinge forward at the hips and pull the band handles wide towards your chest. Squeeze your shoulder blades together like you're cracking a walnut.
Quick facts
- Difficulty
- Easy
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Very High
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
rear shoulders
Secondary
mid traps
Equipment & setup
What you need and how to position yourself before starting.
Equipment
resistance band
Movement pattern
Bilateral
Posture
Bent-over
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand upright with your feet hip-width apart, holding a resistance band with both hands.
- Bend your knees slightly, and hinge forward from your hips, not your waist, to about a 45-degree angle. Keep your back straight, not rounded.
- Step 2Grab the Band
- Using a wide grip, hold the resistance band with your hands wider than shoulder-width apart.
- Ensure the band is anchored securely under your feet or another stable point.
- Step 3Position Your Body
- Retract your shoulder blades to prepare for the lift, keeping your core engaged and your back straight.
- Ensure that your gaze is forward, not towards the floor, to maintain the right alignment of your neck with your spine.
- Step 4Lift the Band
- Pull the resistance band towards your torso by bending your elbows and pulling them up and back.
- Aim to bring your hands towards your lower ribcage, keeping your elbows wide and in line with your body.
- Step 5Lower the Band
- Slowly lower the band back to the starting position with your arms fully extended.
- Ensure that you maintain the same bent-over position, with your back straight and core engaged.
- Step 6Repeat
- Repeat the lift and lower for the desired number of reps. Be sure to maintain your form with each repetition.
- Step 7Finish the Exercise
- After completing your reps, carefully stand upright, keeping your back straight.
- Once standing, you can safely release the resistance band.