How to do a Resistance Band Row
- Sit or stand and loop the band around a sturdy anchor at chest height.
- Hold an end in each hand with arms extended and a slight bend in the knees.
- Pull your elbows straight back, drawing the handles toward your lower ribs.
- Squeeze your shoulder blades together at the end of the pull.
- Extend your arms slowly back to the start and repeat.
Keep in mind
- Anchor the band at about chest height and take the slack out before the first rep.
- Pull the handles to your lower ribs, not up to your chest.
- Lead with the elbows and finish by drawing the shoulder blades together.
- Keep the torso still — no rocking backwards to move the band.
Common mistakes
- Rowing with the arms alone — start the pull from your back.
- Shrugging up as you pull — keep the shoulders down.
- Standing so close that there is no tension at the start — step back.
Breathing
Breathe out as you pull, in as you return.
Take care
Make sure the anchor point cannot come loose — check it before you put the band under load.
Easier and harder
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