Exercise Guide
Banded Row
A seated or standing row against a band anchored in front. The whole back workout that fits in a suitcase.
BeginnerStrengthPullCompound
Form
Start
Mid
End
Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.
Details
Primary Muscle
Middle Back
Equipment
Bands
Difficulty
Beginner
Category
Strength
Force
Pull
Mechanic
Compound
Secondary Muscles
BicepsLats
How to Perform
- 1
Anchor a band at chest height, or loop it around your feet while seated on the floor.
- 2
Hold an end in each hand with your arms straight and your chest up.
- 3
Pull the band toward your ribs, driving your elbows back and squeezing your shoulder blades.
- 4
Return under control until your arms are straight and your shoulder blades travel forward.
Tips
- ★Step further from the anchor for more resistance rather than jerking the band.
- ★Keep your shoulders down; shrugging turns it into a trap exercise.
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