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December 1, 2023

Back Exercise: Band Rows

Band Rows Back Exercise Example VideoPrimary Muscle

Back (Rhomboids)

Secondary Muscles

Rear Delts, Biceps, Lats

Equipment Needed

2 Resistance Bands, Squat Rack

Mechanics Type


Proper Exercise Technique

To perform a band rows, you can set them up a couple of different ways. The first way which is the easiest way to setup involves 2 bands and a stable pole or machine to tie to. Take two bands and tie them together to make one long band. Attach one end to a high horizontal machine and take the other end and hold it one hand. Step back so that the band is taught and row the band toward your side and contract the muscles in the upper back.

You may have to use a split stance for this exercise because the tension of the band can easily pull you forward if you keep a stable base while doing these. You can also completely take the biceps out of the movement by looping the band around the back of your elbow/triceps and hold on to the band lightly with your hand to keep it from flying off and shooting across the gym. This is good for those working around bicep injuries.

Band Rows Back Exercise - Start Position

Band Rows Back Exercise video exercise

Band Rows Back Exercise - Finish Position

Band Rows Back Exercise

Band Rows Back Exercise Video


Band Rows Back Exercise Video Free Example



Return to the Exercise Database - Exercise Video Guide

More Back Exercises

More Rhomboid Exercises

More Resistance Band Exercises



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