Band row
Also called: resistance band row, standing band row
Anchor a band at chest height and row it to your stomach.
Squeeze: upper back, lats working.
Main: upper back, lats Also: biceps, rear shoulders
Simplified illustration. Follow the steps and cues for exact form.
Dumbbells only: no resistance bands? Do Table row instead.
Bodyweight: no resistance bands? Do Table row instead.
- Main muscles
- upper back, lats
- Equipment
- resistance bands
- Level
- First day in a gym
- Pattern
- Pull
Key cues
- Anchor the band at chest height, securely.
- Stand tall, arms straight to start.
- Squeeze your shoulder blades together at the end and hold for 1 second.
How to do it
- Anchor the band at chest height: a door anchor on the hinge side of a closed door, or around a sturdy post.
- Hold both ends and step back until the band is tight.
- Pull your hands to your stomach, elbows close to your body.
- Return slowly until your arms are straight.
Common mistakes
| Common mistake | Fix |
|---|---|
| Anchor slips | Test the anchor with a hard pull before every set. Never anchor to anything that can move or fall. |
Stop if
Stop if you feel sharp or pinching pain in your shoulders or elbows, numbness or tingling, or pain that gets worse with each rep. Burning in the working muscles, heavy breathing and shaky last reps are normal effort.
Related: shoulder pain.
By equipment
Sets and reps by goal
| Goal | Reps | Sets | Rest |
|---|---|---|---|
| Strength | 3–6 | 3–5 | 2–5 min |
| Muscle | 6–15 | 3–4 | 1–2 min |
| Fat loss | 8–15 | 2–4 | 1–1½ min |
| General health | 8–12 | 1–3 | 1–2 min |
Where these come from: Goals. In a program, follow the program's numbers.
General information, not medical advice. If you have an injury, a health condition or are pregnant, check with a doctor or physical therapist before starting.