Band row
What is a band row?
A band row is a standing pull with a resistance band anchored in front of you. Draw both handles toward your ribs, then reach forward again while keeping your torso in place. This guide uses a neutral grip with the palms facing each other.
How do you perform a band row?
Set up
- Inspect the band and handles for damage. Fasten the band to a suitable anchor in front of you at about lower-chest height, following the anchor instructions, then test it with a gentle pull.
- Take a handle in each hand and step back until the band has a little tension with your arms extended. Stand with your feet comfortably apart, soften your knees and brace your torso.
Execution
- Pull the handles toward the sides of your ribs, allowing your elbows to travel back close to your body.
- Finish where you can keep your shoulders comfortable and your chest facing the anchor. Do not lean backward to bring the handles farther in.
- Let your arms reach toward the anchor again under control. Keep your feet planted and repeat from the same position. After the set, step toward the anchor until the tension is released before letting go.
Common mistakes
Rocking backward with each pull
Use a lighter band or move closer so your arms can complete the row while your torso stays still.
Shrugging to finish
Keep the neck relaxed and stop the pull before your shoulders bunch toward your ears.
Using an uncertain anchor
Test a purpose-made anchor before the set; do not loop the band around loose furniture or a sharp edge.
Where it fits in a session
Include this where you plan the corresponding upper-body movement in your session.
Choose a band that lets you complete the planned repetitions with the described setup. Record the band and setup distance so you can reproduce the session.
Muscles worked
Primary
Secondary
Schematic surface view. Some muscles are partly visible or not shown.
Variations
Frequently asked questions
Do I need a door anchor?
You need a secure attachment in front of you, but it does not have to be a door. Use an anchor designed for resistance bands and follow its installation instructions.
Is this the same as a seated band row?
No. This guide uses an external anchor and a standing position. A seated version changes the setup; keep separate records if you use both.
Sources
- J. Gordon Betts et al. Anatomy and Physiology 2e: Muscles of the Pectoral Girdle and Upper Limbs. 2022. https://openstax.org/books/anatomy-and-physiology-2e/pages/11-5-muscles-of-the-pectoral-girdle-and-upper-limbs