Band Bent Over Row

Default prescription & biomechanics

Primary muscles

Lats, Upper Back

Secondary muscles

Biceps, Rear Deltoid, Traps

Equipment

Bands

Movement pattern

Horizontal Pull (Pull force)

Difficulty

Intermediate

Working rep range

5-8 reps per set

Between-set interval

150 seconds rest

Step-by-step coaching cues

1. Stand with feet shoulder-width apart, holding the band under your feet.
2. Hinge at your hips, keeping your back straight and knees slightly bent.
3. Pull the band towards your waist, squeezing your shoulder blades.
4. Control the movement as you return to the starting position.
5. PT Cue: Keep your back straight throughout the movement.

Joint & safety considerations

No specific joint contraindications are flagged for Band Bent Over Row. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
Barbell Incline Row	Barbell swap	Barbell
Bodyweight Inverted Row	Bodyweight swap	Bodyweight
Cable Bent Over Row	Cable swap	Cable
Cable One Arm Bent Over Row	Cable swap	Cable
Cable Seated High Row V Bar	Cable swap	Cable
Cable Seated One Arm Alternate Row	Cable swap	Cable

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.