BACK · COMPOUND
Band Row
A resistance-band row that can be performed with a secure anchor.
Primary musclesUpper back, Lats
Secondary musclesBiceps, Rear delts
EquipmentResistance band
DifficultyBeginner · Horizontal Pull
How to perform
- Anchor the band and establish a stable stance.
- Pull the handles toward the torso with controlled elbows.
- Return slowly while maintaining tension.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the upper back as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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