9 Resistance Band Exercises for Full-Body Strength

4. Banded Bent-Over Row — Build a strong back

Stand on a band with feet shoulder-width apart and hinge forward from the hips until your torso is roughly parallel to the ground. Hold the band handles and pull elbows back beside the ribcage, squeezing the shoulder blades together at the top of the movement. Keep the neck neutral and avoid shrugging shoulders upward. Control the return so the band doesn’t snap the hands forward; maintain tension throughout both directions. Common mistakes include using momentum, rounding the upper back, and flaring the elbows too wide. To make the move easier, shorten the range by hinging less or choose a lighter band. For added intensity, use a heavier band or perform single-arm rows with the other hand bracing on a knee or bench. Shoot for 8–15 controlled reps per side or both arms together, doing two to three sets. Strong rows support good posture when sitting at a desk or carrying a shopping bag.