Resistance Band Row

Technique

Sit on the floor or a low bench with your legs extended and loop the middle of a resistance band around your feet. Hold the ends with straight arms and sit tall. Row the band toward your torso, driving your elbows back and retracting your shoulder blades. Pause at full contraction, then return slowly.

Steps

1. Sit with your legs extended and loop the band around the soles of your feet
2. Hold the ends with straight arms and sit tall with your back upright
3. Brace your torso and keep your knees slightly bent
4. Drive your elbows back and row the band toward your torso
5. Squeeze your shoulder blades together and pause
6. Extend your arms slowly to the starting position

Common mistakes

• Shrugging the shoulders while rowing
• Leaning backward to move the band
• Flaring the elbows excessively
• Allowing the band to snap back

Variations

• Standing resistance band row with a chest-height anchor
• Single-arm resistance band row
• Low-anchor resistance band row
• Neutral-grip resistance band row

FAQ