Band row
Also called Resistance band row, Banded row
The band row is a horizontal pull with a resistance band. You anchor the band in front of you at chest height and pull it toward your ribs. It mostly works your upper back and lats, and your biceps, shoulders, forearms and abs assist. It is easy to scale: step back to add tension or forward to take it away. It suits beginners and also works as a warm-up before pulling or pressing. Pull your elbows back, squeeze your shoulder blades together and return slowly. Make sure the band is anchored well so that it cannot slip.
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How to do it
- Anchor the band at chest height and step back until it is taut.
- Hold the handles with your arms straight and your chest up.
- Pull your elbows back and your hands to your ribs.
- Squeeze your shoulder blades together, then return slowly.
Form tips
- Band at chest height, arms straight, band taut.
- Pull your elbows back, squeeze shoulder blades.
- Hands to your ribs, hold, return with control.
Common mistake
- Leaning back and shrugging instead of squeezing your back.