How to do the Resistance Band Row
- Attach the band to a secure anchor at about chest height.
- Step back to create tension, then pull your elbows behind your ribs.
- Let your arms lengthen slowly without moving your torso.
Common mistakes
- Stepping back so far that you cannot control the return.
- Using your hips to rock backward during the pull.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 8–12 |
| Strength | 3–4 | 5–8 |
| Muscular endurance | 2–3 | 12–18 |
Alternative exercises
- One-Arm Dumbbell Row · Dumbbells
- Seated Cable Row · Machine
- Prone W Raise · Bodyweight
Frequently asked questions
What muscles does the Resistance Band Row work?
Primary muscle group: Back. Secondary muscles: biceps, rear deltoids, core.
How many reps should I do for the Resistance Band Row?
Muscle building: 3–4 sets of 8–12 reps. Strength: 3–4 sets of 5–8 reps. Muscular endurance: 2–3 sets of 12–18 reps.
What can I do instead of the Resistance Band Row?
Compare the setup and equipment for these alternatives: One-Arm Dumbbell Row, Seated Cable Row, Prone W Raise.