The heavy band bent-over row is a variation of the popular barbell exercise to develop and strengthen the muscles of the upper and middle back, like the latissimus (lats), lower trapezius, and rear deltoids. It can work equally well in strength, muscle-building, or circuit-style fat-loss workouts.
Forces the core muscles to stabilize while the upper body is moving
Trains back and grip strength, as well as hips and glutes from holding the bent-over position
Boosts the heart rate and creates a cardiovascular challenge during strength training
Uses lightweight equipment suitable for at-home workouts