If you’re like most people, you’ve probably found yourself struggling to build a stronger and defined upper back using traditional gym equipment. Whether it’s due to a lack of access to specialized machines or simply feeling intimidated by the heavyweights, this is a common problem that many people face. Luckily, there is a simple and effective solution to this problem – resistance band bent over shoulder rows. In this post, we’ll tell you everything you need to know about this exercise, and show you how to properly execute it for maximum benefits. So, grab your resistance bands and get ready to transform your upper back muscles!
Resistance Band Bent Over Shoulder 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 or Auxiliary
Resistance Band Bent Over Shoulder Rows Instructions
- Setup for bent-over rows by holding the resistance band handles in each hand and laying the band on the ground. Then step on the band with both feet a little wider than shoulder-width.
- Bend over at your hips with your arms fully extended towards the ground. You may have to pull some of the band between your feet to make it tight throughout the rows.
- Now perform the shoulder rows by pulling your arms and bringing your elbows out beside your shoulders.
- Pause once you have reached your maximum range of motion.
- Then slowly release your arms back to the starting position.
- Repeat these shoulder rows for 8-12 reps.
Video Tutorial
Resistance Band Bent Over Shoulder Rows Muscles
Target (Agonist)
Synergists
- Brachialis
- Brachioradialis
- Infraspinatus
- Rhomboids
- Teres Minor
- Trapezius – Lower
- Trapezius – Middle
Dynamic Stabilizers
Stabilizers
Antagonist Stabilizers
Benefits of Resistance Band Bent Over Shoulder Rows
Resistance Band Bent Over Shoulder Rows are an excellent exercise for targeting the posterior deltoid muscle. This exercise requires the user to hold a resistance band in both hands, stand with feet shoulder-width apart, and bend forward at the waist while keeping the back flat. As the user pulls the resistance band up towards their chest, they will be engaging their posterior deltoid muscle. This exercise helps to increase strength in the posterior deltoid, and can lead to improved posture and balance. Additionally, this exercise helps to increase stability in the shoulder joint, which can help prevent injuries. Resistance Band Bent Over Shoulder Rows are an effective and safe way to target the posterior deltoid muscle and promote overall shoulder health.
Tips for Performing Resistance Band Bent Over Shoulder Rows
When you need to get, the optimum outcomes abide by these basic tips. Additionally, if you would like to minimize the chance of injuries, implement these tips.
- Add More Bands To Help to Increase The Resistance. When you start to easily do 12 or more reps every exercise, then you should raise the level of resistance. You can either do this by elongating the band further at the outset of the exercise or by adding more bands. The popular technique is to add some more bands due to the fact it is readily repeatable to have a similar resistance on every workout.
- Use A Mirror To View Your Technique. You may experience a little vain looking in a mirror while you are doing exercises, but you are not checking yourself out, you are ensuring your technique is strong.
- Focus On Inhaling And Exhaling. With this and most workouts, respiration is very important. You need to be breathing out during the primary muscle contraction and inhaling when the primary muscles are expanding.
- Keep Your Abs Tight. For most exercises, you will need to reinforce your backbone by flexing your stomach to raise your inner pressure near your spinal column.
Benefits and Tips Video
Frequent Mistakes To Avoid
You want to avoid these standard mistakes to have good form and improved fitness. In addition
- Don’t bow you back, you goal is to have good posture and keep your spine aligned.
- Don’t let your elbows move towards your stomach or you will be doing normal rows.
- Stop Cheating. In most cases, cheating is employing momentum instead of the force of your primary muscle tissue. Sometimes, a little cheating on your last rep can be beneficial to overload your muscle, although not for more than a few reps.
Find More Resistance Band Exercises Here
Variations and Complementary Exercises
When doing Resistance Band Bent Over Shoulder Rows, it is important to focus on keeping your core engaged and your back flat. If you find that this exercise is too difficult, there are several variations, complementary, and alternative exercises that you can try to build strength. Below are some examples that you may want to try.
Resistance Band Bent Over Rows
Resistance Band Bent Over Rows is a great complementary or alternative exercise to Resistance Band Bent Over Shoulder Rows. This exercise requires you to stand with your feet shoulder-width apart while holding the resistance band with both hands, slightly wider than shoulder-width apart. You then bend your knees and hinge at the hips, keeping your back straight and core engaged as you lower your body. At the bottom of the motion, your arms should be fully extended. From here, pull your elbows up and back, squeezing your shoulder blades together at the top of the movement. This exercise is great for targeting the muscles of the back, shoulders and arms.
Resistance Band Bent Over Rear Lateral Raises
Resistance Band Bent Over Rear Lateral Raises is a great complementary exercise to Resistance Band Bent Over Shoulder Rows. This exercise focuses on the rear deltoids, or back of the shoulder, while the Bent Over Shoulder Rows work the front of the shoulder. With both exercises, you use a resistance band and perform the same bent-over stance. The difference is in the movement; for the Rear Lateral Raises, you’ll raise your arms out to the sides instead of in front of you. This exercise can also be a great alternative if you don’t have access to weights or a barbell for Shoulder Rows.
Resistance Band Straight Back Seated Rows
Resistance Band Straight Back Seated Rows are a great complementary or alternative exercise for Resistance Band Bent Over Shoulder Rows. This exercise works the back muscles in a different way, providing a more vertical pulling motion than the Bent Over Shoulder Rows. While the Bent Over Shoulder Rows are great for developing strength and stability in the upper back, Straight Back Seated Rows can help to improve posture and range of motion in the shoulders. Additionally, this exercise allows you to use a lighter band to target and tone the muscles in the back, making it an ideal exercise for those just beginning their fitness journey.
Check Out These Top Resistance Band Exercises
Resistance Band Standing Rows
Resistance Band Standing Rows are a great complementary or alternative exercise to Resistance Band Bent Over Shoulder Rows. This exercise targets the back and biceps muscles, making it a great way to build muscle strength and definition. To perform this exercise, stand with your feet hip-width apart and hold the resistance band in both hands, arms outstretched in front of you. Keeping your back straight, pull the band towards your chest in a rowing motion. Make sure to keep your elbows close to your sides. Once your elbows are close to your chest, slowly extend your arms back to the starting position. This exercise is a great way to strengthen your upper body without the need for additional weights.
Resistance Band Seated Rows
Resistance Band Seated Rows is an excellent alternative or complementary exercise to Resistance Band Bent Over Shoulder Rows. It requires you to sit on the floor with your legs outstretched and the resistance band securely fastened to a door handle or any stable anchor point. With your hands holding the handles of the resistance band, pull back your arms and draw your shoulder blades together as you squeeze your back muscles. This exercise targets the same muscle groups as Resistance Band Bent Over Shoulder Rows, but without the risk of lower back strain. It also allows you to add more resistance to increase the intensity of the workout.
Resistance Band Face Pulls
Resistance Band Face Pulls is an effective and complementary exercise to Resistance Band Bent Over Shoulder Rows. It is a great way to target the same muscles, with a different angle, and variation to the exercise. This exercise can be done with a lower resistance band to increase the focus on the back and shoulders, as opposed to the arms. It engages the upper back, traps, and rear deltoids in a pulling motion with the resistance band. This makes it an excellent alternative exercise for those looking to add variety to their routine.
Find More Back Exercises Here
Opposing Complementary Exercises
In order to complete a well-rounded workout, it is important to incorporate opposing muscle groups that work against each other. This helps to create a balanced body and prevent overuse of certain muscles. To complement the exercise Resistance Band Bent Over Shoulder Rows, here are some exercises that target the opposing muscles:
Lunge Push Up
The Lunge Push Up is an excellent complementary exercise to the Resistance Band Bent Over Shoulder Rows. The lunge push up works the chest and triceps, while the bent over shoulder rows target the back and biceps. By performing both exercises, you will be engaging the opposing muscle groups and helping to create a balanced upper body strength. The lunge push up also helps to improve your balance and stability, as well as increasing core strength. Additionally, the lunge push up helps to develop your cardiovascular endurance, making it a great exercise for overall fitness.
Feet Elevated Push Up
The Feet Elevated Push Up is a great complement to Resistance Band Bent Over Shoulder Rows, as it targets the opposing muscle group. Feet Elevated Push Ups require you to lift your body up using your chest and triceps, while Resistance Band Bent Over Shoulder Rows primarily target the back and biceps. This combination of exercises helps to work the entire upper body, strengthening both opposing muscle groups for maximum efficiency. The Feet Elevated Push Up is also a great way to increase difficulty in the exercise, as it adds an extra level of intensity to the routine.
Close Grip Push Up On Knees
Close Grip Push Up On Knees is a great exercise to complement Resistance Band Bent Over Shoulder Rows. This exercise targets the triceps and shoulders, while the Resistance Band Bent Over Shoulder Rows target the back muscles. This exercise is great for strengthening the upper body and working different muscle groups in an opposing way. This combination of exercises is perfect for sculpting and toning the upper body. The close grip push up on knees activates the triceps, and when combined with the resistance band bent over shoulder rows, it will help build strength in both the upper and lower body.
Transform Your Shoulders with Resistance Band Bent Over Rows
Transform your shoulders with resistance band bent over rows. This exercise is ideal for targeting your upper back muscles while simultaneously engaging your shoulders. To perform this exercise correctly, keep your back straight and hinge forward from your hips. Hold onto each end of the resistance band and pull it towards your chest while squeezing your shoulder blades together. This exercise is perfect for those who want to strengthen their upper body without using heavy weights. By using resistance bands, you can create a challenging workout that will transform your shoulders over time.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Back Resistance Band Exercises
