Banded Row
Muscle Groups: Upper back, Lats
Banded Row focuses on Upper back, Lats, with Biceps, Forearm 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 forward and your back upright.
- 2
Anchor a resistance band to a sturdy object in front of you, such as a power rack, and hold the ends with a neutral grip, palms facing each other.
- 3
Extend your arms straight forward, creating tension in the band.
- 4
Pull the band towards your lower abdomen by squeezing your shoulder blades together and bending your elbows.
- 5
Slowly extend your arms forward to return to the starting position, controlling the resistance of the band.
Secondary Muscles
While Banded Row primarily targets Upper back, Lats , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Biceps, Forearm . 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.
