What is Band Row?

Band Row is a seated resistance-band pull exercise that targets the latissimus dorsi and forearms and is suitable for beginners. It uses scapular retraction and a controlled pull toward the lower core to build back strength, grip, and posture. Difficulty: Easy.

How to Do Band Row

  1. Set up seated: Sit with extended legs, back straight, and loop a resistance band over the mid-foot; hold both ends with a neutral grip.
  2. Secure the band: Wrap the band around both feet without twists and test tension with a small pull to ensure it won’t slip during reps.
  3. Brace your core: Engage your core, keep chest lifted and shoulders down, and maintain a slight knee bend for a stable base.
  4. Retract scapulas: Initiate the pull by squeezing shoulder blades together and pull the band toward your lower core with elbows close.
  5. Controlled release: Hold the end position one second, then slowly extend arms back to start; control the return to protect the shoulders.

Muscle Groups

Forearm, Latissimus

Description

Sit down with extended legs in front of you. Wrap a heavy enough resistance band around your feet as you hold it with both arms. Make sure the band is wrapped safely.

Your upper body should be straight. Retract your scapulas as you pull the resistance band towards your lower core. Once your hands make contact with your body, hold for a second before slowly straightening them back towards your feet.

Repeat this motion for the required amount of reps to complete a set.

Movement Group

Pull

Required Equipment

Resistance Band

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Band Row?

Band Rows strengthen the latissimus dorsi and forearms, improve scapular control and posture, and build pulling strength with minimal equipment. They're low-impact and ideal for beginners to safely increase back and grip endurance.

What common mistakes should I avoid with Band Rows?

Avoid letting your lower back round, using momentum, or pulling with your arms only. Ensure the band is secured around the feet, use a controlled tempo, and choose a band tension that allows full scapular retraction without compensating.

How can I progress or modify the Band Row?

Progress by using a stronger band, increasing reps, pausing at peak contraction, or switching to single-arm rows. Alternatives include seated cable rows, inverted rows, or bent-over rows to transfer strength to barbell or bodyweight pulling movements.