Banded Row

Rhomboids, Traps, LatsResistance Band

A resistance band horizontal pull that strengthens the upper back and improves posture. Joint-friendly and easily adjustable for any fitness level.

How to do it

1Anchor the band at chest height or step on it, stand tall, and grab both handles.

2Step back until you feel light tension, set your back flat, and drop your shoulders.

3Exhale and pull the handles toward your belly button, squeezing your shoulder blades together.

4Keep your elbows close to your torso and don't let your shoulders shrug up.

5Inhale and slowly extend your arms back to the starting position under control.

Common mistakes

Shrugging your shoulders toward your ears, overloading your upper traps and neck.

Leaning back and using momentum, taking the work away from your back.

Bending your wrists inward, reducing movement efficiency.

Breathing

Exhale as you pull the band toward you, and inhale as you return to the start.

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.