Banded Row
Muscle Groups: Lats, Traps
Banded Row focuses on Lats, Traps, with Biceps, Lower Back, Shoulders working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Banded Row with proper form and technique.
- 1
Stand with your feet shoulder-width apart, holding a resistance band with both hands, arms extended in front of you.
- 2
Pull the band towards your torso, keeping elbows close to your body and squeezing your shoulder blades together.
- 3
Hold for a moment, then slowly return to the starting position with arms extended.
Tips for Success
These tips will help you perform Banded Row safely and effectively while maintaining proper form.
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Keep your back straight throughout the movement to avoid straining.
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Don’t rush the movement; control the band during both the pull and release.
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Ensure the band is securely anchored to avoid sudden snaps.
Secondary Muscles
While Banded Row primarily targets Lats, Traps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Biceps, Lower Back, Shoulders . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Banded Row, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Banded Row, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
