Back
Banded Wide Grip Row
Anchor band at chest height. Hold ends with wide grip, palms down
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Back
- Injury risk
- Low
Primary muscles
- Rhomboids
- Middle Trapezius
Secondary muscles
- Posterior Deltoids
- Biceps Brachii
- Latissimus Dorsi
- Core stabilizers
Target muscles
- back
How to perform
- 1
Anchor band at chest height.
- 2
Hold ends with wide grip, palms down
- 3
Step back to create tension.
- 4
Hinge slightly at hips with knees soft.
- 5
Pull elbows outward and back, squeezing shoulder blades
- 6
Slowly return to start.
- 7
Maintain neutral spine throughout.
Safety & form
Train smart. Read these notes before adding heavy load.
