How to do the Band Row, step by step
- Anchor the band at chest height, or sit and loop it around your feet.
- Grab the ends, arms straight, torso upright.
- Pull your hands to your lower ribs.
- Squeeze your shoulder blades together.
- Let the band return under control.
Common mistakes and how to fix them
- Torso swingsstay still.
- Shoulders shrug upkeep your shoulders low.
- No full pulldrive your elbows back behind your body.
How to scale the Band Row
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Lighter band
- Move closer to the anchor point
Also known as
Banded row
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.