Banded Row
Sit in the floor. Anchor the band in front of you and hold both ends. Step back to create tension. Pull the band toward your lower ribs, keeping elbows close and squeezing your back. Return slowly.
BACK · PULL
How it is executed
- Sit in the floor.
- Anchor the band in front of you and hold both ends.
- Step back to create tension.
- Pull the band toward your lower ribs, keeping elbows close and squeezing your back.
- Return slowly.
- Muscles worked
- Back
- Primary muscle
- Mid back
- Equipment
- Resistance band
- Movement pattern
- Pull
- Difficulty
- Beginner
- What it is for
- Hypertrophy
Put it to work in Kaizer
Create workout routines with AIFrom goals and equipment to an editable routine in minutes — one that keeps adapting itself, session by session.The best FitBudd alternatives in 2026The alternatives, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.
Glossary and calculators
MesocycleA mesocycle is a training block of roughly three to six weeks with one dominant goal, such as accumulating volume or expressing strength.Progressive overloadProgressive overload is the gradual increase of training demand over time so the body keeps having a reason to adapt.RIR ↔ %1RM conversionWhat percentage of 1RM does your RIR correspond to?
