How to do the Band Row
Primary: Upper Back, Lats · also works Biceps, Rear Delts. Also called: resistance band row, seated band row.
Step by step
- 1
Sit on the floor with your legs extended and loop the band around your feet, or anchor it in front of you at chest height while standing.
- 2
Hold the ends with your arms extended and your chest tall.
- 3
Pull your hands toward your lower ribs by driving your elbows back.
- 4
Squeeze your shoulder blades together, then return slowly.
Coaching cues
- Shorten your grip on the band for more resistance
- Keep your torso still
- Pause at the squeeze
Common mistakes
- Leaning back to create tension
- Letting the band snap forward
- Rowing with the hands high and elbows flared
Sets, reps and where it fits
Muscle
3–4 × 12–20
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 12–20
rest 45–60 s
Band Row alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Band Row work?
Primary: Upper Back, Lats. Secondary: Upper Back, Lats, Biceps, Rear Delts
How many sets and reps of Band Row should I do?
For muscle: 3–4 sets of 12–20 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Band Row?
Same movement pattern, different equipment: Inverted Row, Dumbbell Row, Seated Cable Row, Machine Row, Band Face Pull, Band Pull-Apart.
Is the Band Row good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.