Band row

A simple back row using a band that you can do almost anywhere.

• Muscle group: Back
• Equipment: Resistance band
• Difficulty: Beginner

Also known as: Resistance band row, Seated band row, Elastik roning, Elastikroning

How to do it

1. Anchor a band at chest height or loop it around your feet, hold the ends with straight arms and sit or stand tall.
2. Pull your hands toward your lower ribs by squeezing your shoulder blades together.
3. Return slowly until your arms are straight again.

Common mistakes

• Rounding the back or leaning far back.
• Shrugging the shoulders instead of pulling the elbows back.

Alternatives

• Seated cable row
• Dumbbell row
• Machine row
• Inverted row
• Single-arm cable row

Watch a video demonstration on YouTube

“How To Do A Resistance Band Row” by Get Healthy U - with Chris Freytag (opens YouTube)

General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.