Resistance Band Row
A horizontal pulling exercise using a resistance band that targets the lats, rhomboids, and traps to build upper back strength and improve posture; adaptable for all levels with scalable tension.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Lower Back, Forearms
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Traps
8/10Upper Traps, Mid Traps, Lower Traps
Shoulders
6/10Rear Delts
Biceps
6/10Long Head, Short Head
Lower Back
4/10Erector Spinae
Forearms
3/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on the floor with legs extended, loop the resistance band around your feet, and hold the handles with arms straight out in front of you.
- Brace your core and sit tall with a neutral spine.
- Squeeze your shoulder blades together to start the pull.
- Drive your elbows back, keeping them close to your sides.
- Pull the band toward your torso until hands reach your rib cage.
- Squeeze your back at the end position.
- Slowly extend your arms to return to start, controlling the band.
Coaching Tips
Form Cues
- Squeeze shoulder blades
- Elbows back and down
- Keep core braced
- Neutral spine always
- Control the release
Breathing
Inhale as you extend your arms; exhale as you pull the band toward your body while bracing your core.
Tempo
2-1-2
Range of Motion
Extend arms fully until straight with tension; pull until elbows are behind torso and hands contact rib cage.
Safety
Safety Notes
- Secure band to prevent slippage
- Avoid if acute shoulder pain exists
- Start with light resistance
- Maintain neutral spine to protect lower back
- Ensure anchor is stable if used
Spotting
Spotting not required; bands provide constant tension without free fall risk.
Common Mistakes
- Rounding the back
- Using momentum to pull
- Shrugging shoulders
- Flaring elbows wide
- Letting band snap back
When to Avoid
- Acute shoulder impingement
- Lower back strain
Flexibility Needed
- Shoulder external rotation
- Thoracic extension
Build Up First
- Basic posture awareness
- Core bracing technique
Also known as
Banded Row, Band Seated Row, Seated Band Row
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