Resistance Band Row

Resistance Band Row is a strength – horizontal pull with elastic resistance exercise involving Rhomboids and middle trapezius, Latissimus dorsi. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Rhomboids and middle trapezius, Latissimus dorsi
Secondary muscles: Biceps brachii, Posterior deltoid
Exercise type: Strength – horizontal pull with elastic resistance

Exercise technique

Anchor
Secure the band to a sturdy point at chest height.
Check
Inspect the band for tears and the attachment for slipping.
Distance
Step back far enough to create light tension with your arms extended.
Stance
Set your feet in a balanced stance and keep your ribs over your pelvis.
Pull
Drive your elbows back and bring your hands toward your lower ribs.
Finish
Pause briefly at peak band tension without raising your shoulders.
Return
Extend your arms while resisting the pull of the band.

Key technique points

Test the attachment in the direction of pull.
Do not anchor the band at face height.
Do not lean back at the end.
Bring both hands in at the same speed.
Finish the return without going slack.
Do not exceed the stretch limit of the band.

Common mistakes

Starting with slack

Do not stand so close to the anchor that the first half has no resistance.

Overstretching

Do not stretch the band beyond its capacity at the end of the pull.

Not testing the anchor

Do not load a movable door or support in the direction that would open it.

Shrugging

Do not bring your shoulders toward your ears as tension increases.

Allowing recoil

Do not release your hands quickly and create elastic recoil.

Leaning back

Do not add your body weight to the pull when the final part gets difficult.

Frequently asked questions