Resistance Band Row
The resistance band row is a pulling exercise you can do at home: holding a band, you draw your elbows back to work the muscles of the back. Because a band is light and portable, it is one of the most practical ways into the pulling pattern.
| Primary muscles |
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|---|---|
| Secondary muscles |
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| Movement pattern | pull |
| Level | Beginner |
| Equipment | A resistance band and a solid anchor point (or loop it around the soles of the feet while seated) |
| How to perform |
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| Breathing | Breathe out as you pull and in as your arms extend. |
| Common mistakes |
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| Easier variation | Using a lighter band, or moving closer to the anchor point |
| Harder variation | A heavier band, single-arm rows, or a 2-second hold at the top position |
| Alternative | Dumbbell Row |
| Caution | Anyone with shoulder problems should keep the movement within a pain-free range; because a band can snap towards the face, the set-up should be checked every time. If pain appears, end the session. |
The band's own kind of resistance
A band gets harder the further it stretches: the start of the movement is light and the final part, where the elbows come back, carries the most load. That means the muscles work hardest at the top position, where you draw the shoulder blades together, which suits building awareness of the back. Compared with a weight, the sudden load on the joints is lower.
A safe set-up
Anchor the band to a solid point (a door attachment, a fixed post) at chest-to-abdomen height, and check it for wear before every set; a worn band can snap without warning. If there is no anchor point, sitting down and looping the band around the soles of your feet makes the same movement possible. The tension should be set so that the band stays slightly taut even when your arms are extended.
A step towards what follows
Once you can perform 12-15 repetitions with clean form using the band, increasing the load with the Dumbbell Row, or the Lat Pulldown at the gym, is the natural progression. The band can still stay in the programme for warm-ups and for training while travelling.
Related terms: Dumbbell Row, Lat Pulldown, Latissimus Dorsi