Band row

Standing, you pull a resistance band anchored at chest height toward your ribs: the horizontal pull you can do at home with no bar or dumbbells, to balance your push-ups.

Row family

Band row

Easier option

Standing, you pull a resistance band anchored at chest height toward your ribs: the horizontal pull you can do at home with no bar or dumbbells, to balance your push-ups.

DemandEasy

Equipment requiredA band + An anchor point

Muscle focusBack · Biceps · Shoulders

Written instructions available. A verified 3D demonstration has not been built for this variation.

Source-researched guide. Clinical review is pending.

How to move

Anchor the band at chest height in a closed door, on the hinge side, or round a sturdy post.
Hold the handles and step back until the band is taut with your arms straight. Stand tall with your knees soft.
Pull your elbows back past your ribs, squeezing your shoulder blades together, without shrugging.
Pause for a second.
Return slowly until your arms are straight and your shoulder blades move forward.

Form cues

Lead with the elbows and keep the shoulders down.
Let the band back slowly; it pulls hardest on the way back.
Avoid: leaning back to move the band, or flaring the elbows up high.

Practice and cautions

3 sets of 10 to 15, stopping 2 to 3 reps short of failure, with 60 to 90 seconds' rest: an editorial starting point. Training with elastic bands improves strength and muscle size compared with no training; no trial of this exact exercise was reviewed.

Check the band and the anchor before every set, and never anchor to something that can move or a door handle that can open. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Currier 2026 · ACSM position stand: resistance training prescription for muscle function, hypertrophy and physical performance (overview of reviews; elastic-band training included) ↗

No variation is labeled clinically validated.

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What it works

Muscles

Main: Back. Also: Biceps, Shoulders.

Equipment

A band + An anchor point

Level

Beginner. See the easier and harder options above.

Workouts that use it

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Questions people ask

What muscles does the Band row work?

Mainly the back, with help from the biceps and shoulders.

What equipment do I need for the Band row?

A band + An anchor point.

Is the Band row good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Supported single-arm dumbbell row.

How do I make the Band row harder?

Progress to the Supported single-arm dumbbell row, or add load, range or slower lowering once your form is solid.