How To Resistance Band Row

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

Resistance Band Rows aren’t going to replace Barbell Rows for developing strength, but they can work great in a pinch if you’re traveling. Even if you don’t have something sturdy you can attach the resistance band to, you can always wrap them around your feet if need be.

In this guide, I’ll teach you how to do Resistance Band Rows including muscles worked and coaching tips. I’ll also include some alternatives you can use as a substitution.

How To Do Band Rows

Equipment Needed

  • Resistance Band

Muscles Worked

  • Latissimus Dorsi
  • Teres Major
  • Middle Trapezius
  • Rhomboids
  • Posterior Deltoids

Step-by-Step Instructions

  • Find a secure anchor point for your resistance band. Ideally, I would suggest a squat rack, but it could also be a sturdy piece of furniture or even a door handle.
  • Stand* facing the anchor point, with your feet shoulder-width apart. Hold the resistance band with an overhand grip**, with your hands shoulder-width apart.
  • Engage your core and keep your back straight as you pull the resistance band towards your chest, bending your elbows and squeezing your shoulder blades together.
  • Slowly straighten your arms, returning to the starting position.
  • Repeat for the desired number of repetitions.

Coaching Points

*Resistance Band Rows can also be done seated as well. It doesn’t really change anything for the row itself but will alter the amount the core is involved in the movement.

**Can also be done with more of a neutral grip with the palms facing each other. This grip actually makes it easier to keep your elbows close to your body.

Avoid rounding your back or hunching your shoulders as you perform the exercise.

Benefits of Resistance Band Rows

Resistance Band Rows are a solid exercise for strengthening the muscles in your back, including your lats, rhomboids, and lower back muscles.

The most significant benefit of Resistance Band Rows is that they are a versatile exercise that can be done almost anywhere, as long as you have a secure anchor point and a resistance band. Can come in extremely handy when traveling.

They are also relatively low impact, making them a good choice for people concerned about the strain on their joints.

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:

Seated Cable Rows

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 with Gym Rings
Photo Credit: Mariia Korneeva /

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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