Resistance Band Row

Compound exercise, Free weights




Required equipment

Main muscles

  • Neck: Trapezius muscle
    (Musculus trapezius)
  • Back: Large round muscle
    (Musculus teres major)
  • Back: Large back muscle
    (Musculus latissimus dorsi)
  • Back: Larger rhomboid muscle
    (Musculus rhomboideus major)
  • Back: Small round muscle
    (Musculus teres minor)
  • Shoulder: Posterior deltoid muscle
    (Musculus deltoideus, posterior deltoid muscle)

Training plans

Here you can find example plans for resistance band row training:

Resistance Band Row: Basics and alternatives

Back training: Involved main muscle groups Resistance Band Row

Involved main muscle groups:
Resistance Band Row

Rowing with a resistance band is an incredibly effective exercise for home training that targets your back, neck, and shoulders. The movement mimics classic rowing. You sit on the floor and pull your arms back against the band’s resistance.

An alternative at-home exercise is the single-arm row, but you’ll need a dumbbell for that. You can also row on a machine at the gym. The classic strength training exercise, though, is the barbell row, which also activates the lower back.

Correct execution

Choosing the right band length is crucial for properly executing resistance band rows. Start with a slightly lower resistance to familiarize yourself with the movement.

Maintaining good posture is also essential. Sit upright on the floor with a straight back and a slight arch in your lower back. Keep your shoulder blades tense throughout the exercise, so your chest slightly pushes out. This ensures the right muscles are activated and prevents unnecessary strain on your joints.

Video tutorial

How to do Resistance Band Rows

Step-by-step instructions

Sit on your gym mat on the floor. Extend your legs straight in front of your body with your toes pointing up.

Place the resistance band around the middle of your feet and pull it a bit towards your upper body without creating much tension. Make sure the band is the same length on both sides. It should sit firmly on your feet without any wiggle room, so it doesn’t slide over your toes or heels during the rowing movement. If possible, position the band in the middle part of your feet.

Consciously straighten your upper body. Pull your shoulder blades back and form a slight arch in your lower back. Keep your head upright and chest out. You’re now in the starting position.

Pull the resistance band evenly back toward your upper abdomen with both arms, bending your elbows. Don’t let your elbows stray too far from your body during the movement. Hold this position for a moment.

Let the band move back towards your feet by extending your arms and repeat the movement.

Common mistakes

Throughout the exercise, make sure not to arch your back. Keep your shoulders back by pulling your shoulder blades together and consciously maintain this posture. Your chest should stay pushed out, and your head should remain upright. During the exercise, don’t pull the resistance band upwards toward your shoulders, but towards your upper abdomen.