Strength

Band Row

by Kaira

A pulling pattern with almost no setup, and one of the easiest ways to give the upper back some work between long sitting stretches.

How to do it

  1. Anchor the band at about chest height on something solid, and give it a firm tug before you trust it.
  2. Step back until it is lightly tense with straight arms, then pull the handles to the ribs, elbows brushing past the body.
  3. Let the arms travel all the way forward again without leaning back.
  4. Stand tall — the movement happens at the arms and shoulder blades, not the lower back.
Band Pull-ApartShoulders, Middle back · Beginner · 3 × 12Barbell Bent-Over RowMiddle back · Intermediate · 3 × 8Chest-Supported Machine RowMiddle back · Beginner · 3 × 12Dumbbell Bent-Over RowMiddle back · Intermediate · 3 × 10Inverted RowMiddle back · Intermediate · 3 × 10One-Arm Dumbbell RowMiddle back · Beginner · 3 × 10

Do it with a coach

In Sport AI this move is part of short workouts that Kaira and Jace lead set by set. Free.

Band Row — how to do it, muscles worked · Sport AI