Resistance Band Row
A resistance band row pulls a band towards your stomach while you sit or stand, working the muscles of your upper back and your biceps at home.
How it moves
Sit tall, band around your feetUpper back working. A simplified figure, not a full form check.
- Main muscle
- Upper back
- Equipment
- Resistance band
- Level
- Beginner
- Where to start
- 2 to 3 sets of 12 to 20 reps
Written by WellPath FusionLast updated · Published
- Anchor the band. Sit with your legs out and loop the band around your feet, or tie it to a sturdy post at chest height.
- Hold the ends. Grip an end in each hand with your arms straight in front of you.
- Sit or stand tall. Keep your chest up and your back straight.
- Row. Pull your hands towards your stomach, squeezing your shoulder blades together.
- Return. Let your arms straighten slowly against the band.
What are the most common mistakes?
- Leaning back to pull. Your body stays still. Only your arms move.
- Shrugging. Keep your shoulders down.
- Worn bands. Check the band for nicks or tears before each session.
How can you make it easier or harder?
Make it easier
Use a lighter band.
Make it harder
Use a stronger band, or pause for two seconds with the band at your stomach.
Try next: Inverted RowStop if you feel sharp pain, dizziness or chest discomfort. If you have a heart condition, are pregnant, have had recent surgery or have an injury, check with a doctor or physiotherapist before starting a new exercise.
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