Band rows

At home Everyone

EasyAbout 4 minOn your own

Pulling strength for the upper back, balancing all the pushing and throwing.

Watch how: Seated cable row Open video on Muscle & Strength

Alternative shown. The video uses a cable machine. With a band, anchor it at chest height or round your feet and pull the same way: elbows close, shoulder blades squeezed.

Set up

Band anchored at chest height, or round your feet if sitting.

You need: A resistance band

Steps

Pull the band towards your ribs, elbows close to the body
Squeeze the shoulder blades together
Return slowly

Coaching points

Shoulders down, away from the ears
Squeeze at the end
Slow on the way back

Adjust it

Easier

Step closer to the anchor for less tension.

Harder

Hold the squeeze for two seconds.