How to do a Handle Band Bent Over Row
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Handle Band Bent Over Row
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.
- Stand upright with your feet shoulder width apart standing on top of a resistance band with the handles in both hands.
- 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.
- Bend your elbows up and out to shoulder height while squeezing your shoulder blades.
- 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.
- beginner3sets8reps1 Set Max9reps
- intermediate4sets8reps10reps
- advanced4sets9reps11reps
Enter your stats to calculate your Sets & Reps
Alternative Exercises to Handle Band Bent Over Row
1. Dumbbell Bent Over Row
94.4 mSCORESWAPPED 1,484 TIMESDumbbell 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. Dumbbell Bent Over Reverse Fly
81.9 mSCORESWAPPED 1,005 TIMESDumbbell 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.
3. Dumbbell Row
99.9 mSCORESWAPPED 934 TIMESThis 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.
4. Cable Row
99.8 mSCORESWAPPED 607 TIMESCable 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.
5. Kettlebell Row
66.1 mSCORESWAPPED 550 TIMESKettlebell 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.
- Beginner
- Back
- Kettlebells
6. Bent Over Barbell Row
97.1 mSCORESWAPPED 541 TIMESBent 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.
7. Handle Band Lat Pulldown
56.6 mSCORESWAPPED 458 TIMESThis 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.
- Beginner
- Back
- Handle Bands
8. Kettlebell Alternating Row
65.1 mSCORESWAPPED 436 TIMESKettlebell Alternating Row is a compound exercise that primarily targets the back, but also hits the shoulders and biceps. 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. This is a great exercise for building muscle mass and strength.
- Beginner
- Back
- Kettlebells
9. Incline Dumbbell Row
90.5 mSCORESWAPPED 416 TIMESThis 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.
10. Lat Pulldown
100 mSCORESWAPPED 354 TIMESThis 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.
- Beginner
- Back
- Lat Pulldown