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
Sit on the floor with your legs extended straight in front of you and your back straight.
- 2
Anchor a resistance band to a low point in front of you, such as a power rack, and grasp the handles with both hands.
- 3
Extend your arms fully forward, maintaining tension on the band, with your palms facing each other.
- 4
Pull the band handles towards your torso, squeezing your shoulder blades together and keeping your elbows close to your body.
- 5
Continue pulling until your hands are beside your lower ribs, then slowly extend your arms back to the starting position.
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.
