Exercises › Band row

Band row

Anchor a band at chest height (or loop it around your feet while seated) and pull the handles to your ribs, squeezing your shoulder blades. Control the return.

StrengthResistance bandsDifficulty 1 of 3

Two-panel demonstration of the band row, showing the start and finish positions — Start and finish positions

How to do it

Anchor a band at chest height (or loop it around your feet while seated) and pull the handles to your ribs, squeezing your shoulder blades. Control the return.

Muscles worked

Front

Back

upper backprimary
lats
biceps

Hover a muscle to find it on the figure. Dark green is the primary mover, lighter green is supporting work.

Other options in this pattern

One-arm dumbbell rowdumbbells · difficulty 1/3
Renegade rowdumbbells · difficulty 3/3
Band pull-apartresistance bands · difficulty 1/3
Barbell rowbarbell · difficulty 2/3

How many sets should you do?

That depends on your goal, your ability, and how many days you train. Answer three questions and the builder works out your sets and reps, plus a full week around them.

Get my sets and reps

Johnny Milaychev · Product manager and self-directed lifter, not a trainer or a clinician. Why that matters and where this guidance stops.
Reviewed 16 August 2026 · Exercise library v2.2