Resistance Band Row

Beginner

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A standing horizontal pulling movement using a resistance band to strengthen the lats, rhomboids, and traps, improving posture and overall back stability.

About Exercise

Equipment

Bands

Difficulty

2/5 • Beginner

Primary Muscle Groups

Lats, Traps

Secondary Muscles

Shoulders, Abs

Popularity Score

Goals

Strength

Hypertrophy

Stability

Training Style

Functional Training

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Small

Noise Level

Low

Muscle Breakdown

View Muscle Map

Lats

9/10

Teres Major

Traps

8/10

Mid Traps, Lower Traps

Biceps

6/10

Short Head, Long Head

Shoulders

5/10

Rear Delts

Abs

3/10

Rectus Abdominis, Transverse Abdominis

Programming

Typical Rep Range

10-15 reps

Rest Between Sets

30-90 seconds • Rest shorter for endurance focus; longer for max muscle contraction.

How to Perform

Secure a resistance band at chest height, holding one end in each hand. Step back until the band is taut and stand tall with feet shoulder-width apart and knees slightly bent.

Brace your core and maintain a straight torso, slightly leaning back if necessary for tension.
Drive your elbows backward and pull the band ends toward your torso.
Squeeze your shoulder blades together forcefully at the point of maximum contraction.
Slowly extend your arms, controlling the band resistance back to the starting position.
Maintain continuous tension throughout the entire set.