Band Row
Stronger back. Better posture.
A joint-friendly pulling move using a resistance band that builds back strength and improves posture. Perfect for home workouts, travel, and anyone starting to build pulling strength.
Benefits
- Builds back strength
- Tones and strengthens your arms
- Improves posture
- Boosts upper-body stability
- Gentle on the joints
- Portable — just a band
Muscles worked
Back (Lats) Rhomboids & Mid-Back Biceps Rear Delts Core
Step by step
1
Set up
Sit tall (or stand) with a resistance band anchored in front of you at chest height, a handle in each hand.
2
Row
Pull the handles toward your ribs, driving your elbows back and squeezing your shoulder blades together.
3
Squeeze
Pause and squeeze at the back, keeping your chest tall and shoulders down.
4
Return
Slowly extend your arms back to the start with control. Repeat.
Tips for best form
Do it right.
- Sit or stand tall with a proud chest
- Pull your elbows back toward your ribs
- Squeeze your shoulder blades together
- Keep your shoulders down, away from your ears
- Control the return — don’t let the band snap back
Find your version
1. Seated Band RowBeginner
- Extra stability
- Great for form
2. Standing Band RowIntermediate
- Adds core work
- Standard version
3. Single-Arm Band RowAdvanced
- One arm at a time
- More range & control
Common mistakes to avoid
- Shrugging your shoulders
- Using momentum instead of control
- Rounding your back
- Flaring elbows too wide
- Letting the band pull you forward
How much, how often
| Level | Reps | Sets | Rest |
|---|---|---|---|
| Beginner | 10–12 | 2–3 | 45 sec |
| Intermediate | 12–15 | 3–4 | 30–45 sec |
| Advanced | 15–20 | 3–4 | 30 sec |
Tips for best results
- Choose a band tension that challenges the last few reps
- Squeeze your shoulder blades at the back
- Keep the movement smooth and controlled
- Stand further back for more resistance
- Great for posture and warm-ups