Seated or standing row using a resistance band. Excellent back exercise for home workouts. Full back workout with just a resistance band. Perfect for home workouts, travel, or warm-ups. Strengthens the rhomboids and lats for better posture.
How to Do Band Row: Step by Step
Anchor band at chest height or loop around feet
Pull elbows back, squeezing shoulder blades
Keep torso upright
Return with control — don't let band snap
Common Mistakes to Avoid
Rounding the back forward
Shrugging shoulders up instead of pulling back
Using momentum instead of controlled pulls
Band Row Tips
Wrap the band around your feet an extra time for more resistance
Can also be done standing with the band anchored to a door handle
Focus on the squeeze at the back — pretend you're pinching a pencil between your shoulder blades