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Band Row

The Band Row is a strength exercise with a resistance band for your back. Share of the load in the Zulta muscle model: lats (upper) 16%, rhomboids 16% and mid traps 16%.

Level: BeginnerEquipment: Resistance bandMulti-joint (compound)

How to do it

  1. Sit on the floor with the legs straight and loop a resistance band around the soles of the feet.
  2. Hold one end of the band in each hand, palms facing each other, arms straight.
  3. Sit tall with the chest up and the shoulders down.
  4. Row the hands to the lower ribs, driving the elbows back close to the body.
  5. Let the arms straighten slowly against the band.

Tips

  • Squeeze the shoulder blades together for a moment at the end of each rep.
  • Shorten the band for more tension at the start.

Common mistakes

  • Leaning back to stretch the band.
  • Rounding the back as the arms reach forward.
  • Shrugging the shoulders toward the ears.

Muscles worked by the Band Row

  • Lats (upper) Primary16%
  • Rhomboids Primary16%
  • Mid traps Primary16%
  • Rear delts Secondary10%
  • Lats (lower) Secondary10%
  • Biceps (long head) Secondary6%
  • Biceps (short head) Secondary5%
  • Brachialis Secondary5%
  • Spinal erectors (lower back) Stabilizer5%
  • Lower traps Minor4%
  • Forearm flexors Minor4%
  • Rotator cuff Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Rowing toward the torso is shoulder extension plus scapular retraction: mid traps, rhomboids and lats lead, rear delt and elbow flexors assist; torso support decides how much the lower back works.

Band Row alternatives

Different equipment

No equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Band Row work?

Mainly the lats (upper), rhomboids and mid traps. The rear delts, lats (lower), biceps (long head), biceps (short head) and brachialis assist.

Is the Band Row good for beginners?

Yes. The Band Row is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Band Row?

For example the Cable Row, Cable Row Rope and Seated Cable Row (Neutral MAG Grip). They train mostly the same muscles, some with different equipment.

How do you make the Band Row harder?

Add weight or reps, or move on to the Landmine Single Arm Row and Seal Row.

Sources

  • Lehman et al. 2004, Dyn Med 3:4 (lat and back exercises)
  • Fenwick et al. 2009, JSCR 23(5):1408-1417 (rowing exercises)

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