Band Bent Over Row, Wide




Equipment Needed:

Exercise Band

Workout type:

Strength Training, Toning

Body focus:


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.

Purpose of the exercise

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.



02/18/14 8:52pm

I need to build muscle mass in my upper body. What exercises should I do. I need to start w 2lb and work my way to 10 lbs
I don't have resistance bands..


11/27/12 12:36pm

What's the best exercise for a smooth toned back?

fitness blender

05/10/12 4:10pm

Nabeehach - There are no specific exercises you can do that will shrink your shoulders, just tone, but it sounds like the size increase may just be from overall weight gain from the other message you sent me. Just be sure to exercise on a regular basis and keep the weight/exertion with all of your upper body exercises very light and keep your repetitions high. That should at least keep you from building any extra size from muscle gain.


05/09/12 4:31pm

hi, i would like to loss my shoulder weight and my chest and stomach , please advise me which exercise i can do, i look really wide, and i dont like wide look, i want to shrink but i dont want to look like a man, no muscle at all..

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