Banded row: how to do it, muscles worked and variations
Horizontal pull with a band for the back and arms at home or while traveling.
- Main muscles
- Latissimus dorsi, Triceps brachii
- Secondary muscles
- Biceps brachii, Rhomboids, Trapezius
- Equipment
- Resistance band
- Variations
- 2
All 2 variations
Bilateral banded row
Row with an anchored band that lets you train the lats and mid back with progressive resistance and little equipment.
Form. Anchor the band securely, retract your shoulder blades and bring your elbows back without compensating with the lower back.
Common mistake. Using an unsafe anchor, raising the shoulders, shortening the return, or swaying the torso to pull harder.
Kneeling banded row to triceps extension
Kneeling in front of a band anchored high, you chain a row toward the chest with an elbow extension toward the hips.
Form. Kneeling with the band anchored overhead, pull bringing your elbows back to your chest, then extend your elbows bringing your hands toward your hips and return in reverse order.
Common mistake. Leaning the trunk back, shrugging the shoulders, flaring the elbows from the body in the extension, or letting go of the band.
