The banded row builds a thick, strong back and works the lats, mid-back and biceps with tension that peaks as you pull, exactly where rows should be hardest. Anchor the band in front of you and pull.
How to Perform
- Anchor the band in front of you at about chest height, and hold a handle in each hand with your arms extended.
- Step back to put tension on the band, chest up and core braced.
- Pull the handles to your ribs by driving your elbows back and squeezing your shoulder blades together.
- Pause and squeeze the back at the end of the pull.
- Extend your arms back under control without letting your shoulders round forward.
Tips
- Lead with the elbows and think about pulling with your back, not your arms.
- Squeeze the shoulder blades together at the end of each rep.
- Step further back for more tension, or use a thicker band.
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