Vidéos
Instructions
- Place each end of the resistance band securely under both feet, standing with feet wider than shoulder-width apart.
- Position the dumbbell on the floor inside your lead foot and thread the band over the dumbbell handle.
- Bend your knees slightly and hinge forward at the hips, keeping your back flat and core engaged.
- Rest your non-working hand on your thigh for support.
- Grip the dumbbell firmly and pull it diagonally toward your ribcage, keeping your elbow close to your body.
- Squeeze your back muscles at the top of the movement.
- Lower the dumbbell slowly back to the starting position while maintaining band tension.
Technical Tips
- Keep your torso stable and avoid rotating during the pull.
- Engage your core throughout the movement for balance.
- Pull with your back and elbow, not just your arm.
- Control the movement in both the lifting and lowering phases.
Breathing Tips
- Exhale as you pull the dumbbell toward your body.
- Inhale as you lower it slowly to the start position.
Restrictions médicales
- Avoid if you have acute lower back injuries.
- Avoid if you have shoulder impingement or severe rotator cuff injuries.
- Consult a healthcare professional if recovering from hernia or abdominal surgery.
Description
The Banded Chainsaw Dumbbell Row with bilateral band anchoring is an effective compound exercise for building back strength and stability. By placing each end of the resistance band under both feet, the band provides symmetrical and progressive tension throughout the entire range of motion. This setup reduces instability compared to a single-foot anchor and ensures a consistent pulling path. Performed in a wide stance with a forward hip hinge, the exercise targets the lats, rhomboids, and traps, while also engaging the biceps, rear delts, and forearms. The non-working hand rests on the thigh for support, helping maintain a neutral spine and stable torso. The movement begins with the dumbbell extended toward the floor between the feet and the band stretched, followed by a strong pull toward the ribcage, keeping the elbow close to the body. The bilateral band tension increases resistance as you reach the top, intensifying muscle contraction. This variation is ideal for intermediate lifters seeking to improve unilateral pulling strength, core stability, and back muscle development while benefiting from the accommodating resistance of a band.
What muscles does the banded chainsaw dumbbell row with bilateral band anchor work?
It primarily works the lats, rhomboids, and traps, while also engaging the biceps, rear delts, and forearms.
Why place the band under both feet instead of one?
Anchoring the band under both feet provides more stability, balanced resistance, and a smoother pulling path.
Is this variation good for beginners?
It is best suited for intermediate lifters, but beginners can use a lighter band and dumbbell to learn proper form.
How can I make this exercise harder?
Increase dumbbell weight, use a thicker band, or slow the lowering phase to increase time under tension.
Should my stance be wide for this exercise?
Yes, a wide stance improves stability, creates the correct band tension, and allows a comfortable pulling angle.