Band Row tutorial
The band row is a low-impact pulling exercise for strengthening the mid-back and lats at home. With minimal equipment, it helps improve posture and counteract slouching from long hours of sitting, and suits beginners of all ages.
How to perform
- Anchor the band at chest or waist height to a door handle or sturdy post.
- Stand or sit facing the anchor and hold the handles with straight arms.
- Step back until the band is slightly taut, lift your chest, and brace your core.
- Pull the handles toward your stomach, driving your elbows back close to your body.
- Squeeze your shoulder blades together at the end and pause briefly.
- Return your arms forward under control.
Breathing: Exhale as you pull the band and inhale as you return.
Key tips
- Make sure the anchor is secure and the door is closed.
- Start each rep by squeezing your shoulder blades, not by bending your elbows.
- Increase difficulty by stepping farther from the anchor.
Common mistakes
- Leaning back to pull the band.
- Shrugging the shoulders.
- Letting the band snap back on the return.
Safety: Inspect the band for tears before use; if your shoulders hurt, use a lighter band and shorter range.
BackPrimary muscle
Resistance bandEquipment
BeginnerLevel
HomeLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
Get a complete workout program
Do this exercise within a personalized program based on your goal and level.
Get a free program
