Band row

3 × 12-15  ·  Equipment: Resistance bands

Muscle groups: Back · Arms

How to do band row

1. Anchor the band to a solid point at waist height and hold one end in each hand.
2. Step back until the band is taut with your arms extended in front.
3. Set a stable stance: feet shoulder width apart, knees slightly bent, and core braced.
4. Pull the band toward your belly, driving the elbows back and squeezing the shoulder blades.
5. Pause and squeeze the back for one second, then extend the arms under control.
6. Do 12-15 reps without swinging the torso for compensation.

Mistakes to avoid

• Do not rock your torso or lean back to pull more easily; keep the trunk stable.
• Do not shrug your shoulders to your ears; lower them and let the shoulder blades do the work.
• Do not let the band snap back suddenly; return slowly against the resistance.
• Check the anchor so the band cannot slip off and snap you during the rep.

Progression

• Start with a light band doing 3 sets of 12-15 reps with clean technique.
• Once the sets feel easy, change to a heavier band while keeping the full range of motion.
• To progress, add a 2-second pause at peak contraction or increase to 4 sets of 15 reps.