Are you tired of performing bent over rows with dumbbells and barbells? Are you looking for a new way to target your back muscles and increase strength? Look no further than resistance band bent over rows! It’s not uncommon to feel bored or stagnant in your workout routine. In fact, many fitness enthusiasts experience these feelings at some point. Luckily, incorporating resistance band bent over rows into your routine can provide the change you need to spice up your workout and see results. In this blog post, we’ll cover everything you need to know about resistance band bent over rows and how they can benefit your fitness journey.
Resistance Band Bent Over Rows Summary
- Primary Muscles: Deltoid – Posterior
- Secondary Muscles: Brachialis, Brachioradialis, Infraspinatus, Rhomboids, Teres Minor, Trapezius – Lower, and Trapezius – Middle
- Equipment: Resistance Band
- Mechanics Type: Compound
- Force: Pull
- Utility: Basic
Resistance Band Bent Over Rows Instructions
- Setup for bent over shoulder rows by holding the resistance band handles in both hands and laying the band on the ground. Next step on the band with both feet a little wider than your hips.
- Bend over at your waist with your arms fully extended towards the ground. You may have to wrap some of the band around your feet to make it tight throughout the rows.
- Now perform the rows by pulling your arms band and bringing your elbows behind you back.
- After you have reached your maximum range of motion, pause.
- Then slowly lower your arms back to the starting position.
- Repeat these rows for 8-12 reps.
Resistance Band Bent Over Rows Muscles
- Teres Minor
- Trapezius – Lower
- Trapezius – Middle
Benefits of Resistance Band Bent Over Rows
Resistance Band Bent Over Rows are an effective exercise for strengthening the posterior deltoid muscles. This exercise increases the strength of the shoulder area, and helps to maintain good posture and stability. It also helps to improve the range of motion of the shoulder joint, while helping to improve muscular balance and coordination. By engaging the posterior deltoid, Resistance Band Bent Over Rows help to strengthen and build the muscles in the back of the shoulder, which can provide greater stability and better body alignment.
Tips for Performing Resistance Band Bent Over Rows
When you wish to attain the best benefits, adhere to these simple and easy tips. Equally, if you desire to reduce the likelihood of injuries, stick with these tips.
- Make sure The Resistance Band Are Strained. Before beginning, the exercise make certain the resistance bands are not relaxed.
- Complete The Appropriate Amount Of Sets Using Rest. Your goal, to begin with, ought to be to do 3 sets to near fatigue. However, you can build up to 5 sets. If your muscle tissue isn’t fatigued at the conclusion of 3 – 5, something should change. First, you can increase the resistance to make each rep tougher. Additionally, you can decrease the rest time in between each set.
- Focus On The Way You Breath. For this and most exercises, breathing is very important. You have to be breathing out during the target muscle constriction and inhaling when your target muscle group is expanding.
- Always Keep Your Abs Flexed. For most exercises, you will need to help support your backbone by flexing your core to increase your inner pressure all-around your spinal column.
Benefits and Tips Video
Frequent Mistakes To Avoid
You need to keep away from these very common mistakes to have good form and reaching your goals. At the same time
- Don’t arch you back, try to keep you back nice and straight.
- Don’t use your legs to pull the bands, this is a back exercise.
- Don’t Cheat. Most of the time, cheating is utilizing momentum instead of the strength of your agonist (target) muscle. Sometimes, some cheating on your final rep can be beneficial to overload your muscle, although not for more than a handful of reps.
Variations and Complementary Exercises
These exercises are great alternatives to Resistance Band Bent Over Rows. They target the same muscle groups but can be done with different equipment or slightly altered movements. Below are a few variations, complementary, and alternative exercises to Resistance Band Bent Over Rows that you can incorporate into your routine.
Resistance Band Bent Over Rear Lateral Raises is a great complementary or alternative exercise to Resistance Band Bent Over Rows. This exercise works the same muscle groups as the Bent Over Row but with a different motion. The rear lateral raise involves standing with feet shoulder width apart and bending the torso at the hips while holding the resistance band in both hands. The arms are then raised out to the side and back to the starting position. This exercise targets the shoulders, lats, and upper back and helps to strengthen and tone these muscles. It also helps to improve posture and stability in the core muscles.
Resistance Band Straight Back Seated Rows is a great complement or alternative exercise to Resistance Band Bent Over Rows. In this exercise, you sit upright with your back straight and feet flat on the floor. Place the band around both feet and hold the handles with an overhand grip. Begin with your arms extended in front of you and pull the band towards your chest while squeezing your shoulder blades together. Return to the starting position and repeat. This exercise will help target your back muscles, such as your lats, traps, and rhomboids, while also engaging your biceps.
Resistance Band Standing Rows are an excellent complementary or alternative exercise for Resistance Band Bent Over Rows. This exercise requires you to stand with your feet shoulder-width apart, holding the band in both hands at chest height. You then pull the band back towards your midsection, squeezing your shoulder blades together at the end of the movement. The Resistance Band Standing Rows targets the same muscle group as Resistance Band Bent Over Rows but works them from a different angle, providing additional benefits and helping to build muscular balance.
Resistance Band Seated Rows are an excellent alternative or complementary exercise to Resistance Band Bent Over Rows. This exercise focuses on the back muscles and is performed in a seated position. It involves gripping the resistance band and pulling it back while maintaining a straight back and engaging the core. This exercise targets the lats, traps, rhomboids and rear deltoids, which are all primary muscles involved in the bent over row. It is a great way to strengthen the back muscles without putting strain on the lower back.
Resistance Band Face Pulls are a great complementary or alternative exercise to Resistance Band Bent Over Rows. This exercise targets the same muscles as the Bent Over Rows but with a different motion, making it a great variation to mix up your workout routine. Resistance Band Face Pulls involve standing upright while holding the resistance band in both hands, facing away from the anchor point. Then, slowly pull the band towards your face until your elbows are level with your shoulders and your hands reach your ears. This helps strengthen and tone the muscles in the back and shoulders, as well as improving posture.
Resistance Band Bent Over Shoulder Rows are an excellent complementary or alternative exercise to Resistance Band Bent Over Rows. This exercise works the same muscles as the bent over row but with a slightly different angle. This exercise also helps to increase shoulder stability and strengthen the middle back muscles. It can be performed with a lighter resistance band than a bent over row, making it a great option for those who are just starting out with resistance training. The bent over shoulder row also helps to improve posture, as it engages your upper back muscles and helps you maintain proper form.
Opposing Complementary Exercises
To maximize the benefits of Resistance Band Bent Over Rows, it is important to include exercises that work the opposing muscle groups. By doing so, you will be able to create a balanced workout and achieve better results. Below are a few exercises that will target the opposing muscle groups for the Resistance Band Bent Over Rows:
Feet Elevated Push Ups and Resistance Band Bent Over Rows are complementary exercises that work opposing muscle groups. Feet Elevated Push Ups target the chest, shoulders, triceps, and core while Resistance Band Bent Over Rows target the back, biceps, and core. By performing both of these exercises, you can create a balanced workout that strengthens both the pushing and pulling muscles of the upper body. Feet Elevated Push Ups will help increase your overall upper body strength, while Resistance Band Bent Over Rows will help improve your posture and strengthen your core. By performing both exercises together, you can create a comprehensive upper body workout that will help improve your overall strength and fitness.
Close Grip Push Up On Knees is an effective exercise to strengthen the chest and triceps. This exercise requires you to be in a kneeling position, with your hands placed close together. You then lower your chest to the ground, pushing up until your arms are fully extended. The close grip of the push up on knees works the muscles of the chest and triceps in opposition to the muscles used during Resistance Band Bent Over Rows. This opposing muscle group helps to ensure balanced development of both sets of muscles, allowing for improved overall strength and stability.
The close grip push up is a great complementary exercise to the resistance band bent over row. It works the chest, shoulders, and triceps, which are the opposing muscle groups to the back and biceps used in the bent over rows. The close grip push up is performed with hands placed slightly closer together than shoulder width apart and allows for a deeper chest stretch and increased triceps activation. It is important to maintain a straight line from head to toe while performing this exercise. By alternating between close grip push ups and resistance band bent over rows, you can develop a balanced, full body workout.
Build a Strong Back with Resistance Band Bent Over Rows!
Building a strong back is essential for overall health and fitness. Resistance band bent over rows are a fantastic exercise to add to your routine to achieve a strong back. These exercises are low-impact and can be performed almost anywhere. They work the major muscles in the upper and middle back, including the lats, rhomboids, and traps. With consistent practice, you’ll notice an improvement in your posture, flexibility, and strength. It’s crucial to use proper form and start with a low resistance band to avoid injury and get the most out of the exercise.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Back Resistance Band Exercises