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

Banded Row: how the movement is executed

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

Watch the full tutorial

Variations and substitutions

Barbell RowBarbell Kettlebell Single-Arm RowKettlebell Landmine RowBarbell Smith Machine Bent-Over RowSmith machine T-Bar RowT-bar TRX RowTRX Kettlebell Gorilla RowKettlebell Chest-Supported Incline Dumbbell RowDumbbell

Back exercises Resistance band exercises Training calculators Back to the library

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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.Relative strength calculatorHow much relative strength you have

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Banded Row

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