Strength

Band Row

The Band Row exercise involves pulling a band towards you, strengthening your back, shoulders, and arms. It boosts strength, stability, and muscle endurance while enhancing overall upper body power.
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Band Row instructions
Step-by-step instructions
1
Stand with your feet shoulder-width apart on the middle of the resistance band. Hold one end of the band in each hand.
2
Bend your knees slightly and lean forward from your waist, making sure to keep your back straight.
3
Pull the ends of the band towards your abdomen, keeping your elbows close to your body.
4
Hold this position for a moment to maximize the effectiveness of the exercise.
5
Slowly extend your arms back out, maintaining control of the band's tension, and repeat for the designated number of reps.
Stand with your feet shoulder-width apart on the middle of the resistance band. Hold one end of the band in each hand.
Bend your knees slightly and lean forward from your waist, making sure to keep your back straight.
Pull the ends of the band towards your abdomen, keeping your elbows close to your body.
Hold this position for a moment to maximize the effectiveness of the exercise.
Slowly extend your arms back out, maintaining control of the band's tension, and repeat for the designated number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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