Smart Workout Diary

Band Row

The resistance band row is a pulling exercise performed by drawing a secured resistance band toward the torso. It primarily trains the back, especially the lats and upper back, while also involving the biceps and rear shoulders. It supports upper-body pulling strength, posture, and scapular control.

Demonstration

Band Row — demonstration 1
Band Row — demonstration 2

Instructions

  1. Anchor the band securely at about chest height and stand facing the anchor with the band held in both hands.
  2. Step back until the band has light tension. Stand tall with feet about hip-width apart, knees softly bent, arms extended, and palms facing each other.
  3. Pull the handles toward your lower ribs by driving the elbows back and gently drawing the shoulder blades together. Keep the torso still and wrists neutral.
  4. Return slowly until the arms are extended under control, without letting the shoulders round forward. Repeat with a secure anchor and a resistance level you can control.
Muscle Group
Upper Back
Other Muscle Groups
Lats, Biceps, Rear Delts
Type
Strength
Mechanics
Compound
Equipment
Bands
Difficulty
Beginner

Technique tips

  1. Lead with the elbows rather than pulling mainly with the hands; keep the elbows close to the body.
  2. Do not shrug or round the shoulders forward. Keep the neck relaxed and chest comfortably tall.
  3. Exhale as you pull and inhale as you return. Use a smooth tempo instead of leaning back or using momentum.
Exercise library