Standing Resistance Band Row

Lats, BicepsResistance Band

Standing band pull exercise that strengthens the back and arms with high target engagement and low spinal stress.

How to do it

1Anchor a band at chest height and grab both ends.

2Stand tall with feet shoulder-width apart, knees soft, and brace your core.

3Lead with your shoulder blades and pull your elbows back close to your body.

4Smoothly extend your arms back to the start, controlling the band's tension.

Common mistakes

Leaning your torso back as you pull, taking work off the back muscles.

Shrugging your shoulders up to your ears, overloading your neck and upper traps.

Letting the band snap your arms forward without control.

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.