Horizontal pull · Coached in Recomp

Band row

The band row is a beginner horizontal pull exercise for your back, using resistance bands.

Main muscles
Back
Equipment
Resistance bands
Level
Beginner

Setup

Anchor a band at chest height (a door anchor works). Hold the ends and step back until the band is taut.

How to do it

  1. Pull the ends to your ribs.
  2. Squeeze your shoulder blades.
  3. Return slowly.

Coaching cues

  • Stand tall.
  • Control the return: don't let the band snap back.

Common mistakes

  • Leaning back.
  • Rushing.

Make it easier or harder

HarderDoorway row

Alternatives to the band row

Band pull-apart Resistance bands Band pulldown Resistance bands Chest-supported dumbbell row Dumbbells, Adjustable bench Doorway row Body weight Face pull Cable stack Lat pulldown Lat pulldown