standing row with a resistance band
Anchor a resistance band at chest height or wrap it around a stable object. Stand facing the anchor point, holding one end of the band in each hand with palms facing each other or down.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Back
- Injury risk
- Low
Primary muscles
- Latissimus Dorsi
- Rhomboids
- Trapezius (middle and lower fibers)
Secondary muscles
- Biceps Brachii
- Posterior Deltoid
- Erector Spinae
- Core
Target muscles
- back
- arms
- shoulder
How to perform
- 1
Anchor a resistance band at chest height or wrap it around a stable object.
- 2
Stand facing the anchor point, holding one end of the band in each hand with palms facing each other or down.
- 3
Step back to create tension in the band, keeping your feet shoulder-width apart and knees slightly bent.
- 4
Engage your core, keep your chest up, and pull the band towards your torso by squeezing your shoulder blades together.
- 5
Keep your elbows close to your body and focus on initiating the pull with your back muscles.
- 6
Slowly extend your arms back to the starting position, controlling the resistance of the band.
Safety & form
Train smart. Read these notes before adding heavy load.
