Also known as: banded row hold, seated band row, isometric band row, seated resistance band row

What is Band Row Hold?

The Band Row Hold is an easy isometric pulling exercise where you sit with legs extended, wrap a resistance band around your feet, pull to your lower core, and hold. It primarily targets the latissimus dorsi and forearms while improving scapular retraction, posture, and static pull strength.

How to Do Band Row Hold

  1. Set up band: Sit with legs extended and loop a heavy resistance band securely around the mid-foot of both feet; check band for tears and safe anchor.
  2. Posture and grip: Sit tall with chest up, shoulders down; hold band with both hands shoulder-width apart, palms facing each other, arms extended.
  3. Engage scapulas: Retract your scapulae by pulling shoulders back and down before initiating the row; maintain straight back and braced core to protect the spine.
  4. Pull and hold: Pull band toward your lower core until hands contact the body, squeeze lats and forearms tight, and hold the isometric position for the set duration.
  5. Release safely: Slowly control the band as you return hands to start; avoid snapping the band, reset scapulae and breathe between repetitions or sets.

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 it and fight its resistance by squeezing your lats tight.

Hold the position for the required time to complete a set.
Movement Group: Pull
Equipment: Resistance Band

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Band Row Hold?

The Band Row Hold builds static pulling strength while targeting the latissimus dorsi and forearms, and improves scapular control, posture, and endurance. It’s low-impact and useful for rehabilitation, strength maintenance, and carrying over to dynamic pulling movements like rows and pull-ups.

What are common mistakes when doing the Band Row Hold?

Common mistakes include rounding the back, leading with the arms instead of scapular retraction, using a band that's too light or unstable, and holding your breath. Prioritize a tall chest, braced core, and controlled tension to avoid strain.

How can I progress or modify the Band Row Hold?

To progress, use a stronger band, increase hold time, or perform single-arm holds to add resistance and balance demand. Alternatives include seated cable rows, inverted rows, or standing band rows for different angles and greater range of motion.