Resistance Band Rows (How To, Muscles Worked, Benefits)

The Resistance Band Row is a simple yet effective exercise for building strength in the upper back, lats, and rear shoulders. It mimics a traditional cable or dumbbell row but uses a resistance band, making it perfect for home workouts, warm-ups, or mobility sessions.

The continuous tension from the band challenges your muscles throughout the full range of motion and promotes strong postural control.

Primary Muscles Worked: Latissimus Dorsi, Rhomboids, Trapezius
Secondary Muscles Worked: Rear Deltoids, Biceps, Core
Equipment Needed: Resistance Band (anchored securely to a stable point)

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How To Do Resistance Band Rows

Step-by-Step Instructions

1. Set-Up:
   • Anchor the resistance band at chest height to a stable object (such as a rack, post, or door anchor).
   • Stand facing the anchor point and grab the handles or ends of the band with both hands using a neutral grip (palms facing each other).
   • Step back until the band has light tension, feet shoulder-width apart, and core engaged.
2. Execution:
   • Pull the band toward your torso by driving your elbows straight back.
   • Squeeze your shoulder blades together at the end of the movement.
   • Slowly extend your arms back to the starting position under control.
3. Tips for Proper Form:
   • Keep your chest up and shoulders down, don’t let them shrug forward.
   • Maintain a neutral spine and avoid leaning back to generate momentum.
   • Focus on squeezing your mid-back at the end of each rep.
   • Control both the pull and return for consistent tension.

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Key Benefits

• Builds upper-back and lat strength with minimal equipment.
• Improves posture and shoulder stability.
• Great for warm-ups or at-home strength training.
• Provides joint-friendly, constant resistance throughout the movement.

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Modifications and Variations

• Easier Option:
  • Use a lighter resistance band.
  • Perform Single-Arm Band Rows to focus on control and form.
• Harder Option:
  • Step farther back to increase tension.
  • Use a thicker or doubled-up band.
  • Add a 1–2 second hold at the contraction point for extra back activation.

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Common Mistakes

• Using Momentum: Keep movements controlled and avoid jerking the band.
• Flaring Elbows Out: Keep elbows close to your body for better lat engagement.
• Shrugging Shoulders: Keep traps relaxed and focus on pulling with your back.
• Not Controlling the Return: Maintain steady resistance as the band retracts.

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Reps and Sets Recommendations

• For Strength: 3–4 sets of 8–10 controlled reps.
• For Hypertrophy: 3–4 sets of 10–15 reps with a brief squeeze at the top.
• For Warm-Up/Activation: 2–3 sets of 15–20 light, smooth reps.

Resistance Band Row Alternatives

Need an alternative for Resistance Band Rows? Here are a couple of exercises you may be able to use as a substitute:

Need more options? Here are all my favorite Band Row alternatives.

Seated Cable Rows

Seated Cable Row involves sitting on a bench or seated row machine and using a cable handle attachment to pull towards your chest as you squeeze your shoulder blades together.

You can adjust the resistance level and the width of your grip to target different muscle groups.

Inverted Row

Inverted Rows involve using a bar or TRX straps suspended above you, as you hang from the bar. You then row your body up towards the bar, keeping your body straight and your elbows close to your body as you lift.

This exercise can be modified by adjusting the height of the bar or the width of your grip to change the difficulty level.

Final Thoughts

If you’d like to see more upper body exercises, check out the Upper Body Lifts section of our Exercise Library. There you’ll find dozens of chest, back and shoulder exercises – all with complete detailed instructions.

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