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Exercise Library / Band Row

Band Row

A band row pulls your elbows back against resistance to strengthen your upper back and the front of your arms.

A man doing a resistance-band row in his living room.

What this exercise does

A band row pulls your elbows back against resistance to strengthen your upper back and the front of your arms. It is a simple way to practise the pulling motion you use to open doors, start a mower, or get up from a low seat.

At a glance

Body part
Back, Arms
Muscles worked
Back, Biceps
Experience
Beginner

How to do it

  1. Anchor a band around a sturdy post or door anchor at chest height, or loop it around your feet while seated.
  2. Hold the ends with both hands and step back until the band has a little tension.
  3. Stand tall, arms straight in front of you.
  4. Pull your elbows back and squeeze your shoulder blades together, keeping your hands near your ribs.
  5. Return slowly. Do 10 to 12 reps.

Common mistakes

  • Rounding the back or leaning backward as you pull.
  • Pulling with the hands and forgetting the shoulder blades.
  • Letting the band yank your arms forward on the return.

Make it easier or harder

Make it easier

Use a lighter band or step closer to the anchor.

Make it harder

Use a thicker band, step further back, or pause for a count of two with your elbows back.

Keep it safe

Make sure the anchor is secure and the band cannot slide off it. Move your feet to keep your balance steady.

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