Band Row

Back, BicepsResistance Band

A horizontal pulling movement that strengthens your upper back and biceps using a resistance band. It promotes proper shoulder blade control and upright posture.

How to do it

1Anchor the band in front of you at chest height (or step on its center) and grasp the ends with both hands.

2Stand tall with a slight bend in your knees and keep your back flat.

3Exhale as you pull your hands back toward your waist, squeezing your shoulder blades together.

4Keep your elbows close to your body and relax your shoulders away from your ears.

5Inhale as you slowly extend your arms back out, maintaining tension on the band.

Common mistakes

Shrugging your shoulders toward your ears, overloading your neck instead of your lats.

Rounding your spine during the row, putting unwanted stress on your lower back.

Letting the band snap your arms forward quickly without controlling the eccentric phase.

Breathing

Exhale as you pull the band toward your waist. Inhale as you smoothly extend your arms forward.

Make it harder or easier

To regress, reduce band tension or step closer to the anchor point.

To progress, hold the peak contraction at your waist for two seconds.

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.