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horizontal pull
Resistance Band Row
Search GoogleThe resistance band row trains the back and arms while allowing a comfortable neutral shoulder position. Keep the elbows below shoulder height, use a light band, and stop before the shoulders roll forward.
- Primary
- back, lats
- Secondary
- biceps, rear delts, rotator cuff
- Equipment
- resistance band
- Mechanic
- compound
Setup
- — Secure a light resistance band around a stable anchor near lower-chest height and test the attachment before starting.
- — Hold one end in each hand, step back to create light tension, and stand or sit with a tall supported torso.
- — Keep the palms facing each other, elbows soft, and shoulders relaxed away from the ears.
Execution
- — Pull the elbows toward the lower ribs without leaning backward or lifting the shoulders.
- — Pause briefly while the shoulder blades move gently toward each other.
- — Return the hands slowly until the arms are long without letting the shoulders roll forward.
Breathing & coaching
- — Exhale during the pull.
- — Inhale during the controlled return.
- — Think elbows toward back pockets rather than hands toward the chest.
- — Use only the range that remains completely comfortable at the shoulder.
Progressions
- — Add repetitions before using a slightly stronger band.
Regressions
- — Stand closer to the anchor or use a lighter band and shorter range.