Banded Row

A horizontal row with a band for home; increasing tension at the point of back contraction.

• Compound
• Cable
• Beginner

How to do it

• Anchor the band in front at chest height
• Pull your elbows back
• Squeeze your shoulder blades

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR

Tempo: Pull for 1–2 s, squeeze at the top and lower for 2–3 s resisting the load

Common mistakes

• Shrugging your shoulders
• Losing your trunk position

Muscles worked

Primary

• Back
• Lats

Secondary

• Biceps

Alternatives

• Seated Cable Row
• Inverted Row