Alternatives
- Resistance Band Bent Over Row
- Single Arm Row
- Kettlebell Pendlay Row
Summary
The resistance band row is an excellent movement for developing back and bicep strength and definition with minimal equipment. It’s a versatile exercise that can be performed anywhere and is ideal for building postural strength and improving pulling mechanics.
Benefits of the Resistance Band Row
- Strengthens the rhomboids, lats, traps, and biceps.
- Improves posture by counteracting forward shoulder rounding.
- Enhances pulling strength for other exercises like pull-ups or deadlifts.
- Easy to adjust resistance simply by changing band tension or hand position.
- Joint-friendly option for people managing injuries or seeking low-impact training.
Resistance Band Row Muscles Worked
- Primary: Rhomboids, Latissimus Dorsi, Trapezius
- Secondary: Biceps, Rear Deltoids, Erector Spinae
Instructions
- Anchor a resistance band securely at chest height or lower.
- Stand or sit with a slight bend in your knees, core braced.
- Grab the handles or ends of the band with both hands, arms extended in front of you.
- Pull the band towards your torso by driving your elbows backwards and keeping them close to your body.
- Squeeze your shoulder blades together at the end of the movement.
- Slowly return to the start position with control.
- Repeat for the desired number of reps.
Common Mistakes
- Shrugging the shoulders instead of pulling with the back muscles.
- Using momentum or jerking the band rather than controlled pulling.
- Letting the elbows flare too much out to the sides.
- Leaning backward excessively during the pull instead of maintaining a stable torso.
- Not fully retracting the shoulder blades, missing out on full back activation.