Band Row
Back ·Band ·Beginner
Muscles worked
Back
Biceps
How to do Band Row
- Anchor a band at chest height and grip both handles with arms straight out in front of you.
- Step back until the band has tension at full extension and stand tall with feet shoulder-width apart.
- Pull both handles toward your ribs, keeping your elbows tucked close to your sides.
- Squeeze your shoulder blades together at the end of the pull, feeling the mid-back engage.
- Slowly return your hands forward over 2 to 3 seconds, fighting the band's pull the whole way.
- Repeat for 10 to 15 reps, prioritizing the squeeze at the back rather than the speed of the pull.
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