What is Band Row Hold?

The Band Row Hold is an easy isometric seated row using a resistance band that targets the latissimus dorsi and forearms. It builds grip and posterior-chain endurance while emphasizing scapular retraction and posture control.

How to Do Band Row Hold

  1. Sit and anchor: Sit with legs extended, feet together, spine tall and core engaged. Place the resistance band around your feet securely to prevent slipping.
  2. Grip the band: Hold the band with both hands shoulder-width apart, thumbs wrapped around for secure grip and knuckles facing up or slightly forward.
  3. Set posture: Pull shoulders down and back, retract scapulae, keep chest lifted and avoid rounding the upper back before initiating the pull.
  4. Pull to core: Drive elbows back and pull the band toward your lower ribcage or belly button, focusing on lat engagement rather than arm strength.
  5. Hold and squeeze: When hands touch the body, hold the position and squeeze the lats and forearms, maintaining neutral spine and steady breathing for the set time.
  6. Release safely: Slowly extend your arms back to the start under control, keeping tension in the band and avoiding any sudden relaxations or jerky movements.

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

Required Equipment

Resistance Band

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Band Row Hold?

The Band Row Hold improves lat and forearm endurance, strengthens scapular control and posture, and enhances grip. It’s useful for beginners to build pulling stability and muscle activation with low joint stress.

What common mistakes should I avoid?

Avoid rounding the upper back, shrugging the shoulders, using momentum, and letting the band slip on your feet. Maintain scapular retraction and controlled tension throughout the hold for safe, effective reps.

How can I progress or modify this exercise?

Progress by using a heavier band, increasing hold time, or adding reps. Modify by reducing band tension, sitting closer to the anchor, or performing short pulsing holds to build strength gradually.