Resistance Band Standing Row
Standing band row at chest height — variable-resistance horizontal pull.
Level: Foundation
Primary: Back - Upper
Secondary: Biceps
Movement: Compound
Tags: Pull
Type: Light Activity
Equipment: Resistance Band
Sports: Football Rugby Swimming Wrestling
Target muscles
The lats drive the pull. The rhomboids and middle trapezius retract. The biceps assist.
How to perform
Setup
Anchor the band at chest height. Stand facing the anchor. Hold a handle in each hand with arms extended.
Execution
Pull the handles toward the torso by driving the elbows back and squeezing the shoulder blades together. Slowly return.
Common mistakes
- Pulling primarily with biceps.
- Cutting the range.
- Going too heavy.
- Body drift.
- Hunched shoulders.
Progressions and regressions
Regress to lighter band. To progress, increase tension.
Programming notes
At-home back work. 3 sets of 12-15 reps, twice a week.
