Banded Rows
EquipmentResistance Band
TypeCompound
DifficultyBeginner
Primary:Upper Back
Secondary:Biceps, Rear Delts
Tertiary:Core, Traps
Stabilizer:Glutes, Hamstrings
📋 How to Perform
- Secure a resistance band to a stable anchor point.
- Hold the band with both hands, arms extended.
- Pull the band toward your torso, squeezing your shoulder blades.
- Slowly return to the starting position.
- Avoid leaning back or using momentum.
⚠️ Common Mistakes to Avoid
- Standing too close to the anchor, which leaves the band slack and the back underloaded at the start.
- Shrugging the shoulders toward the ears, which shifts work from the mid-back to the upper traps.
- Pulling with the hands instead of driving the elbows back, which turns the row into an arm exercise.
