Video
Instructions
- Step onto the center of the resistance band with both feet shoulder-width apart.
- Hold one end of the band in each hand with a neutral grip (palms facing each other).
- Hinge forward at the hips with a slight bend in your knees, keeping your back flat.
- Pull the band handles towards your torso by driving your elbows back.
- Pause briefly when your hands reach your sides.
- Slowly return to the starting position and repeat.
Technical Tips
- Keep your core engaged to stabilize your spine.
- Avoid rounding your back during the movement.
- Drive elbows close to your body rather than flaring out.
- Control both the concentric and eccentric phases for maximum effectiveness.
Breathing Tips
- Inhale as you lower the band back to the starting position.
- Exhale as you pull the band towards your torso.
Restrizioni mediche
- Lower back pain or injury
- Shoulder impingement
- Herniated disc
- Severe scoliosis
Descrizione
The Band Row is a beginner-friendly, functional resistance exercise designed to strengthen the upper back and improve posture. Performed with an elastic band, this movement mimics the biomechanics of traditional rowing exercises but uses elastic tension rather than free weights, making it accessible for home workouts or travel routines. The Band Row effectively activates the back muscles through a horizontal pulling pattern, which supports scapular retraction and shoulder stability. It is ideal for enhancing muscular endurance, correcting rounded shoulders, and developing foundational strength in the lats, rhomboids, and rear deltoids. This exercise is especially suitable for those seeking a low-impact alternative to heavy pulling movements. With no need for bulky equipment, the Band Row provides an efficient and versatile way to train the posterior chain and is easily scalable by adjusting band tension or foot placement.
What muscles do band rows work the most?
Band rows primarily target the back muscles, especially the lats and rhomboids, while also engaging the biceps and rear deltoids for support.
Is the band row a good alternative to dumbbell rows?
Yes, band rows are an effective alternative to dumbbell rows, offering similar muscle activation with less joint stress and greater portability.
Can I do band rows every day?
While band rows are low-impact, it's best to allow muscle recovery by performing them 2–3 times per week depending on intensity and volume.
How do I make band rows harder?
You can increase the resistance by shortening the band, using a thicker band, or pausing at the top of the row for added time under tension.
Are band rows safe for people with back pain?
Band rows can be safe for mild back pain if performed with proper form, but individuals with serious spinal conditions should consult a medical professional first.