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Band Bent Over Row

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  Primary Muscle Group: Upper Back, Upper arms

Muscle Groups Worked in This Exercise: Trapezius, Rhomboideus, Infraspinatus, Teres Minor and Major, Deltoideus, Latissimus dorsi, Brachialis and Biceps brachii

Preparation: Stand with your feet shoulder width apart and bend your knees slightly. Place the band under your feet and bend forward at the waist so your torso is about 45 degrees. Keep your lower back straight, being careful not to arch your back. Tighten your abs. Grasp the handles of the band and extend your arms down to the floor until they are straight and directly underneath your shoulders.

Breathing: Inhale as you pull the band up, exhale as you return to start position.

Execution: Bend your elbows, retract your shoulder blades back and down. Pull up on the hand until your hands reach your chest then slowly straighten your arms back to the start position. Stop when your arms are fully extended.

Comments: The bent-over position works your spinal erector muscles isometrically. Go ahead and experiment with different grip widths or place your feet slightly wider apart for a more intense workout.

Here are a few suggested alternative exercises:

  • Ball Band Arm Row
  • Ball Band Upright Row
  • Ball Dumbbell Lat Row
  • Ball Lat Pulldown
  • Barbell Rows
  • Dumbbell Bent Over Row
  • High Row - Hammer Strength
  • Pull Up
  • PowerBlock Dumbbells