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Handle Band Bent Over Row being performed with proper form
Handle Band Bent Over Row demonstration video — proper form for the full movement.

How to do a Handle Band Bent Over Row

Reviewed by Jim Parker, CPT, B.A. Kinesiology

About this exercise

Sets Logged
395,073
Popularity Rank
433rd
Difficulty
Beginner
Back Strength
75 mSCORE 37th
Equipment Required

Workouts with Handle Band Bent Over Row

    Target muscles worked

    Primary Muscles
    Back
    Secondary Muscles
    Shoulders, Biceps

    Instructions for Proper Form

    Handle Band Bent Over Row is a compound exercise that primarily targets the back, but also hits the shoulders and biceps. The use of a handle band can help to prevent any compensation for imbalances in strength between sides, as well as allows the resistance to increase as you progress through the movement. This is a great exercise for learning the movement, while stilling building muscle mass and strength.

    1. Stand upright with your feet shoulder width apart standing on top of a resistance band with the handles in both hands.
    2. Bend your knees and push your hips backwards until your torso is at a 45 degree angle with the floor and keep this position throughout the movement.
    3. Bend your elbows up and out to shoulder height while squeezing your shoulder blades.
    4. Fully extend your arms back underneath your shoulders and repeat.

    Common Form Mistakes

    • Varying Tension with Bands

      Resistance increases as you stretch a band. Make sure you’re using a band that allows you to move through your full range of motion. The resistance may feel too light during parts of the movement.

    • Don’t Use Momentum

      Extending your lower back can help you move more weight by recruiting additional muscle groups to help you build momentum. Keep your torso stable by engaging your core, and limit your movement to the desired exercise. You may need to reduce your weight to maintain proper form.

    Sets & Reps Calculator

    Average Handle Band Bent Over Row standards by male, female, gender, weight, age and height

    Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

    • beginner
      3
      sets
      8
      reps
      1 Set Max
      9
      reps
    • intermediate
      4
      sets
      8
      reps
      10
      reps
    • advanced
      4
      sets
      9
      reps
      11
      reps

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    Alternatives & Variations to Handle Band Bent Over Row

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    1. 1. Dumbbell Bent Over Row

      Photo of Dumbbell Bent Over Row being performed
      94.4 mSCORESWAPPED 1,521 TIMES

      Dumbbell Bent Over Row is a compound exercise that primarily targets the back, but also hits biceps. The use of dumbbells helps prevent compensating for any discrepancies in strength between sides, as well as adds more instability to the movement compared to equipment like barbells. This can be a great addition to any back workout for building muscle mass and strength.

    2. 2. Dumbbell Row

      Photo of Dumbbell Row being performed
      99.9 mSCORESWAPPED 867 TIMES

      This compound movement primarily targets the back, but also hits the shoulders and biceps, as well as requiring some core activation for stability. By bracing yourself on the flat bench, you can position your torso parallel to the ground, without needing specific equipment. This is a great exercise with or without limited equipment, and a staple in many back workouts.

    3. 3. Dumbbell Bent Over Reverse Fly

      Photo of Dumbbell Bent Over Reverse Fly being performed
      81.9 mSCORESWAPPED 853 TIMES

      Dumbbell Bent Over Reverse Fly is an isolation exercise that primarily targets the posterior deltoids (back of the shoulder). The use of dumbbells helps prevent compensating for strength discrepancies between sides. Leaning forward during the exercise allows for better isolation of the targeted shoulder muscles while also recruiting some muscle activation in the upper back.

    4. 4. Bent Over Barbell Row

      Photo of Bent Over Barbell Row being performed
      97.1 mSCORESWAPPED 586 TIMES

      Bent Over Barbell row is a compound movement that primarily targets your back, but also hits your shoulders, traps, and biceps. The use of a barbell adds more stability to this movement compared to something like dumbbells which can help you focus on exerting strength rather than stabilizing the movement. It’s a great exercise for building strength, and can be a way to start learning more advanced exercises like Olympic Lifts.

    5. 5. Cable Row

      Photo of Cable Row being performed
      99.8 mSCORESWAPPED 474 TIMES

      Cable Row is a compound movement that primarily targets your back, but also hits your shoulders and biceps. This exercise is often done with a specific cable machine that sets you into the perfect position, but you can also use an adjustable cable to have more control over the direction your resistance is coming from. This is a great exercise for building muscle mass and strength in your back, and is a common addition to most upper body or pull workouts.

    6. 6. Handle Band Lat Pulldown

      Photo of Handle Band Lat Pulldown being performed
      56.6 mSCORESWAPPED 456 TIMES

      This variation targets the latissimus dorsi, utilizing a handle band to simulate the lat pulldown machine movement. It offers the benefits of portability and adjustable resistance, improving upper body strength and back definition with a focus on proper form and engagement.

    7. 7. Kettlebell Row

      Photo of Kettlebell Row being performed
      66.1 mSCORESWAPPED 424 TIMES

      Kettlebell Row is a compound exercise that primarily targets the back. The use of a single kettlebell, and the position of your torso adds instability to the movement, and forces you to brace your core to maintain good posture. In addition, targeting one side at a time allows you to focus your attention on that side which can improve muscle activation, and help prevent any compensating for strength discrepancies between sides.

    8. 8. Incline Dumbbell Row

      Photo of Incline Dumbbell Row being performed
      90.5 mSCORESWAPPED 395 TIMES

      This is a compound exercise that primarily targets your back. It’s a variation on the more standard Bent Over Row, that uses an incline bench to stabilize your upper body. This added stability ensures that you can't assist yourself by recruiting other muscle groups. The added stability also allows you to focus on moving the weight rather than stabilizing your upper body in the right position.

    9. 9. Lat Pulldown

      Photo of Lat Pulldown being performed
      100 mSCORESWAPPED 386 TIMES

      This compound exercise primarily targets the back, but also hits the shoulders and biceps. The movement itself is based on a Pull Up, however, by locking your legs into place, you can add significantly more stability to the movement making it easier to complete a rep, as well as getting control over the resistance. This exercise can be easily adapted to meet your needs with different handles.

    10. 10. Gorilla Rows

      Photo of Gorilla Rows being performed
      80.1 mSCORESWAPPED 359 TIMES

      Gorilla Rows are a compound exercise that primarily targets the back, but also hits the shoulders, biceps, and traps. By alternating sides after each rep, you give your muscles a brief moment to recover in the middle of your set, while also allowing you to focus your attention on the side that’s performing the movement. The posture this exercise puts you in can help you develop functional strength outside of just the rowing movement as well.