With feet shoulder width apart, stand on a resistance band and exchange it in your hands so that it crisscrosses over feet; the band from the outside of your right foot will come across to your left hand and the band coming from the outside of your left foot will be in your right hand.
Bend your knees slightly and lean over from your hips, getting your back as close to parallel to the ground as you can. Keep a flat back and turn your palms back toward your legs.
Slowly bend your elbow, pulling it up and out at your sides to bring your hands up to chest height.
Slowly lower your hands back down under your shoulder, then repeat the motion. Up and back down is one repetition.
The Band Bent Over Wide Row is a version of a Barbell Row that targets the rear deltoids and rhomboids of the upper back. This motion effectively isolates the lower portion of the rhomboid, developing strong and toned upper back muscles that are required to offset the strength of the pectoral muscles of the chest. The Bent Over Wide Row is an excellent move to incorporate into a home resistance band workout for toning or strength training. It is a good training tool for any level exerciser as its difficulty is easily modified.