Resistance Band Bent Over Neutral Grip Row
Resistance Band Bent Over Neutral Grip Row Exercise Description
The Resistance Band Bent Over Neutral Grip Row is a hip-hinge horizontal pulling exercise performed with palms facing each other. It primarily targets the latissimus dorsi, middle and lower trapezius, and rhomboids, with assistance from the posterior deltoids and biceps. Your deep core and spinal erectors work isometrically to maintain a neutral spine while you row. The band’s resistance increases as it lengthens, encouraging smooth, controlled reps and full scapular retraction without relying on momentum. This variation uses a neutral grip to keep the shoulders in a comfortable, palms-in position while you drive the elbows past the torso for strong upper‑back engagement and scapular control.
- Muscle Groups: Back, Lats, Traps
- Target Muscles: Latissimus Dorsi, Rhomboid Major, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Assisting Muscles: Biceps Brachii - Long Head, Deltoid - Posterior
- Stabilizing Muscles: Iliocostalis, Longissimus, Multifidus, Spinalis, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Upper Back
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Resistance Band
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Scapular Depressors, Scapular Retractors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats, Lower Traps, Mid Traps, Upper Back
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Resistance Band Bent Over Neutral Grip Row Exercise
‘- Stand on the middle of a resistance band with feet about hip‑width; hold the ends/handles with palms facing each other.
– Take out slack so the band is taut at arm’s length; keep wrists straight and forearms neutral.
– Hinge at the hips to about 30–45 degrees with a long spine; soften the knees and keep the chest angled toward the floor.
– Brace your core; set your shoulder blades “down and back” without shrugging.
– Keep your neck neutral by gazing a few feet ahead on the floor.
– Initiate the pull by driving elbows back close to your ribs, aiming hands toward the lower ribs/waist.
– Squeeze shoulder blades toward the spine at the end of the pull; avoid hyperextending the low back.
– Lower the arms with control until elbows are straight without letting the shoulders roll forward; maintain band tension.
– Keep the torso fixed in the hinge—no bouncing, jerking, or rising between reps.
– Common faults to avoid: rounding the back, flaring elbows wide, shrugging the shoulders, or letting the wrists bend.
– To adjust tension, shorten or lengthen your grip on the band or change foot stance; never overstretch or yank the band.
Resistance Band Bent Over Neutral Grip Row Tips
‘- Stand on the middle of the band with feet about hip-width and palms facing each other in a neutral grip.
– Take out slack so the band is taut at arm’s length and keep your wrists straight with forearms neutral.
– Hinge at the hips to about 30–45 degrees with a long spine, soft knees, and chest angled toward the floor.
– Brace your core and keep your neck neutral by gazing a few feet ahead on the floor.
– Set your shoulder blades “down and back” before pulling, and avoid shrugging.
– Initiate each rep by driving the elbows back close to your ribs, aiming your hands toward your lower ribs/waist.
– At the top, squeeze your shoulder blades toward your spine without hyperextending your lower back.
– Lower your arms with control until your elbows are straight, maintaining band tension and not letting your shoulders roll forward.
– Keep your torso fixed in the hinge—avoid bouncing, jerking, or rising between reps.
– Avoid rounding your back, flaring your elbows wide, shrugging your shoulders, or bending your wrists.
– Adjust band tension by shortening or lengthening your grip or changing your foot stance, and never overstretch or yank the band.
Resistance Band Bent Over Neutral Grip Row Beginner Introduction
The Resistance Band Bent Over Neutral Grip Row is a banded pulling movement that blends a forward-leaning hip hinge with a row pattern. The band is anchored under the feet while the torso inclines and the hands hold the band with palms facing each other. As the arms drive back and the elbows travel past the sides of the body, the upper back works hard, especially the lats, mid‑back muscles, and rear shoulders, with help from the biceps.
Because the body stays tipped forward, the core and lower back hold a steady, braced position throughout, supporting the spine while the arms move. The elastic tension of the band rises as it stretches, encouraging a smooth tempo rather than jerky, momentum‑based pulling. This setup highlights strong shoulder blade movement, promoting a clear feeling of drawing them in toward the spine at the end of each row. The neutral, palms‑in hand position places the shoulders in a comfortable alignment that suits many beginners while still delivering a solid back‑building challenge.