Band Row
How to do it
Starting position
- Stand with your feet shoulder-width apart and step on the center of the band.
- Bend your knees slightly and hinge your torso forward 45 degrees.
- Grip both ends of the band with both hands, palms facing each other.
- Straighten your back and look at the floor ahead.
Movement
- Pull your elbows firmly back, keeping them close to your sides.
- Contract your back muscles while drawing your shoulder blades toward the center.
- Slowly return to the starting position while feeling the band's elasticity.
Breathing
Exhale as you pull your arms, and inhale as you return.
Trainer tips
- Anchor the band to your foot or a post
- Pull your elbows back and squeeze your shoulder blades together
- On the way back, slowly resist the load
Cautions
- Rounding your back increases the risk of spinal injury, so brace your abs.
- Moving only in the range without tension
- Shoulders shrugging up
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Upper back Lats |
|---|---|
| Secondary muscles | Biceps · Rear delts |
| Equipment |  Resistance band |
| Movement pattern | Horizontal pull |
| Rep range | 12–20 reps |
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Representative exercise: Band Row
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.