Band Row
A standing horizontal band row that trains the lats, mid-back, and biceps — the home-friendly answer to a cable row.
- Works
- Back
- Also works
- Biceps
- Equipment
- Band
How to
- 1Anchor a band at chest height and grip both handles with arms straight out in front of you.
- 2Step back until the band has tension at full extension and stand tall with feet shoulder-width apart.
- 3Pull both handles toward your ribs, keeping your elbows tucked close to your sides.
- 4Squeeze your shoulder blades together at the end of the pull, feeling the mid-back engage.
- 5Slowly return your hands forward over 2 to 3 seconds, fighting the band's pull the whole way.
- 6Repeat for 10 to 15 reps, prioritizing the squeeze at the back rather than the speed of the pull.
Common mistakes
- Letting the elbows flare out wide — keeps the lats out of the lift and loads the rear delts only.
- Leaning back to use bodyweight instead of pulling cleanly with the back.
- Shrugging the shoulders up at the end of the pull, swapping mid-back work for trap engagement.
- Snapping the band back forward and skipping the eccentric, where most of the muscle-building tension lives.