Strength Training · Bodybuilding
Resistance Band Row
The resistance band row is a horizontal pulling exercise that trains your back and arms. You pull a band toward your ribs from an anchor in front of you.
- Beginner
- Compound
- Low injury risk
- Rest 1 min
How to do it
- Attach the band to an anchor at lower-chest height.
- Stand facing the anchor with your feet hip-width apart.
- Grasp the handles or band ends with your palms facing each other.
- Step back until the band has light tension with your arms extended.
- Pull your hands toward your lower ribs, bringing your elbows behind you.
- Extend your arms back to the starting position.
Form cues
- Keep your shoulders away from your ears.
- Keep your wrists straight.
- Exhale as you pull.
Common mistakes
- Rocking backwardUse a lighter band so you can keep your torso still throughout the pull.
- Flaring your elbows wideKeep your elbows roughly 30–45 degrees from your sides.
- Letting the band snap backTake about two seconds to return, resisting the band's pull.
Safety
A damaged band or loose anchor can recoil toward you and cause injury. Excessive resistance or jerky pulling can strain your shoulders or elbows.
- Check the band for cracks, tears, or worn attachment points before each session.
- Use an anchor rated for resistance bands and test it with a gentle pull before starting.
- Stay within the band's recommended stretch limit.
- Step toward the anchor to remove tension before releasing your grip.
If you have ongoing shoulder or elbow pain, use less resistance and a comfortable range, or ask a physiotherapist for guidance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Resistance Band
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min
Choose resistance that leaves you able to complete about two more controlled reps at the end of each set.