Bent Over Row (Band)

How to do it

1. Stand on the middle of a resistance band with your feet shoulder-width apart.
2. Hinge forward at your hips, keeping your back straight and chest up. Your torso should be almost parallel to the floor, or as low as comfortable while maintaining a flat back.
3. Grab the ends of the band (or handles if available) with an overhand grip, allowing your arms to hang straight down towards the floor.
4. Engage your core and pull the band upwards towards your lower chest/upper abdomen, squeezing your shoulder blades together. Keep your elbows close to your body.
5. Pause briefly at the top of the movement, focusing on the contraction in your middle back.
6. Slowly lower the band back to the starting position, controlling the movement and allowing your shoulder blades to protract slightly.
7. Repeat for the desired number of repetitions.

More middle back exercises

Bent Over Barbell Row

Bent Over Two-Dumbbell Row

Chest Supported Y Raise (Dumbbell)

Dumbbell Incline Row