How to Do the Band Row: Form, Sets, Progression
The Band Row is a band exercise that mainly works your back. Beginners start with 3 sets of 8–12 reps and try one more rep next time.
Form in 3 steps
- Sit with the band looped around your feet or anchored to a post, hold it with both hands, and sit up tall.
- Breathe out and drive your elbows back to pull the band toward your belly button, squeezing your shoulder blades at the end.
- Pause briefly, then breathe in and take about 2 seconds to straighten your arms forward.
Common mistakes
- Leaning back to pull: your body weight does the work instead of your back. Stay upright and still.
- Shoulders creeping up toward your ears: your traps take over. Keep your shoulders down as you pull them back.
- Letting the band snap back: you miss the work on the way back. Resist the band slowly on the return too.
Sets, reps and rest by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 4 sets | 4–6 reps | 3 min |
| Build muscle | 4 sets | 6–10 reps | 2 min |
| Lose fat | 3 sets | 10–12 reps | 1 min |
| General health | 3 sets | 8–12 reps | 1 min 30 sec |
How to progress
Bodyweight and band exercises progress by reps, not weight. DailyFit looks at your best set last time and asks for one more rep today.
Alternatives
Add the Band Row to today's workout?
Tell DailyFit your goal, time, equipment and any sore spots, and it builds today's workout. Ducky counts your reps out loud and the rest timer runs itself.
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FAQ
Where should I feel the Band Row?
If you feel a squeeze between your shoulder blades and in the middle of your back, you're doing it right. If only your arms feel it, focus on driving your elbows back.
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