Rowing with a resistance band
Sit on the floor with legs extended, looping the resistance band around the soles of your feet, or anchor it to a stable object. Hold one end of the band in each hand, palms facing each other or down, with arms extended forward and a slight bend in the knees.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Back
- Injury risk
- Low
Primary muscles
- latissimus dorsi
- rhomboids
- trapezius
Secondary muscles
- biceps brachii
- posterior deltoid
- erector spinae
Target muscles
- back
- arms
- shoulder
How to perform
- 1
Sit on the floor with legs extended, looping the resistance band around the soles of your feet, or anchor it to a stable object.
- 2
Hold one end of the band in each hand, palms facing each other or down, with arms extended forward and a slight bend in the knees.
- 3
Sit tall with a straight back, chest up, and shoulders pulled down away from your ears.
- 4
Engage your core, then pull the band towards your torso by driving your elbows back past your ribs.
- 5
Squeeze your shoulder blades together at the peak of the movement.
- 6
Slowly and with control, extend your arms back to the starting position, resisting the band's pull.
Safety & form
Train smart. Read these notes before adding heavy load.
