Videos
Instructions
- Place a resistance band under your feet and hold a dumbbell in each hand with a neutral grip.
- Bend at the hips to bring your torso nearly parallel to the floor while keeping your back flat.
- Engage your core and pull the dumbbells toward your waist, keeping elbows close to your sides.
- Squeeze your shoulder blades together at the top of the movement.
- Lower the dumbbells in a controlled manner to the starting position and repeat.
Technical Tips
- Keep your back flat and avoid rounding your shoulders.
- Focus on squeezing your shoulder blades at the top of the row.
- Control the eccentric phase to maximize muscle engagement.
- Avoid using momentum to lift the weights.
Breathing Tips
- Inhale as you lower the dumbbells to the starting position.
- Exhale as you pull the dumbbells toward your body.
Medical restrictions
- Lower back pain or injury
- Shoulder impingement
- Herniated disc
- Acute elbow or wrist conditions
Description
The Banded Neutral Row is a compound strength training exercise that effectively targets the back muscles using both dumbbells and a resistance band. This movement enhances muscular engagement by combining free-weight load with variable resistance, challenging the muscles through the entire range of motion. The neutral grip position helps reduce stress on the shoulders and wrists while encouraging better scapular retraction. Ideal for intermediate lifters, the Banded Neutral Row builds back thickness, improves posture, and supports overall upper-body strength development. Whether integrated into bodybuilding, functional training, or general fitness routines, this exercise delivers an efficient and joint-friendly alternative to traditional rowing movements. It's also suitable for home workouts due to minimal equipment requirements. By engaging multiple major muscle groups simultaneously, it contributes to both hypertrophy and endurance goals.
What muscles do banded neutral rows work?
Banded neutral rows primarily target the back muscles, including the lats and rhomboids, while also engaging the biceps, rear deltoids, and lower back for stability and support.
Is a banded row better than a dumbbell row?
A banded row offers increased resistance at the top of the movement, enhancing muscle activation, while a dumbbell row provides consistent load; using both together maximizes training benefits.
Can I do banded neutral rows at home?
Yes, banded neutral rows are ideal for home workouts, requiring only dumbbells and a resistance band for an effective back training session.
Should I keep my back straight during banded rows?
Yes, maintaining a straight back is crucial for preventing injury and ensuring proper muscle engagement during banded rows.
Are banded neutral rows good for beginners?
While more suited for intermediate users, beginners can perform banded neutral rows with light resistance to develop proper form and build foundational strength.