Band Row

How to perform the Band Row

1. Anchor a resistance band around a post or sturdy door anchor at about chest height, and sit or stand facing it with a band handle in each hand.
2. Step back until the band is under tension with your arms reaching forward, shoulders down and chest tall.
3. Pull the hands toward your lower ribs, leading with the elbows and squeezing the shoulder blades together at the end.
4. Hold the squeeze for a beat without leaning back to cheat the last inches.
5. Return slowly to straight arms, letting the band stretch you rather than snapping back.
6. Use a thicker band or step farther back to add resistance as the sets get easy.

Suggested working range: 10–20 reps. Default progression: double progression.

Common mistakes

• •Anchoring the band to something that can slip or snap back, such as a loose door or a thin handle.
• •Leaning back to finish the rep rather than keeping the trunk tall and moving only the arms.
• •Shrugging the shoulders up toward the ears as the band tightens.
• •Letting the band snap the hands forward instead of resisting it on the way back.

Variations & alternatives

Swap in one of these when the equipment is taken or the main lift has stalled.

Conventional Deadlift

Back · Barbell

Barbell Row

Back · Barbell

Pull-Up

Back · Bodyweight

Lat Pulldown

Back · Machine

Seated Cable Row

Back · Cable