Prone Band Row

Traps, Rhomboids, Rear DeltsResistance Band

Prone band row targeting the rhomboids, traps, and rear delts. It strengthens the upper back and improves posture without stressing your spine, while the band provides constant, smooth resistance.

How to do it

1Lie face down on a mat and anchor the center of the band to a sturdy, low object in front of you.

2Grab the ends with arms extended, keeping your neck neutral and eyes on the floor.

3Exhale, drive your elbows back, and pull the band toward you, squeezing your shoulder blades together.

4Keep your elbows moving back and slightly out to fully engage your upper back.

5Inhale and smoothly extend your arms forward to return to the start, keeping tension on the band.

Common mistakes

Arching your lower back and lifting your chest too high, putting unnecessary pressure on your spine.

Cranking your head back, causing excessive strain in your neck.

Shrugging your shoulders toward your ears, which shifts work away from your mid-back to your upper traps.

Breathing

Exhale as you pull and squeeze your shoulder blades; inhale as you extend your arms back to the starting position.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.