Band Row to Triceps
The band row to triceps is a resistance band exercise that combines a back row with a triceps extension, targeting the lats while also engaging the triceps and rear delts. This compound movement improves pulling strength and arm definition.
How to do it
- Anchor a resistance band at chest height and stand facing the anchor point.
- Grasp the band with both hands and step back to create tension.
- Pull the band towards your torso in a rowing motion, squeezing your shoulder blades together.
- At the end of the row, extend your arms back in a triceps kickback motion.
- Return to the starting position with control.
- Repeat for the desired number of repetitions.
Form cues
- Keep your chest lifted and shoulders down away from your ears.
- Drive your elbows straight back past your torso.
- Squeeze your shoulder blades together at the peak of the row.
- Extend your arms fully to activate the triceps before returning.
Breathing: Exhale as you pull and extend your arms, and inhale as you return to the starting position with control.
Common mistakes
- Shrugging your shoulders toward your ears, which shifts the work away from your back.
- Rushing the triceps extension part, which reduces time under tension for your arms.
- Standing too close to the anchor point, causing the band to lose tension at the start.
Muscles worked
Primary: lats. Secondary: triceps, rhomboids, rear delts.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel shoulder discomfort during the extension phase, reduce the band resistance or shorten your range of motion.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I cannot feel this in my back?
Focus on leading the movement with your elbows and consciously squeezing your shoulder blades together before starting the triceps extension.
Can I do this exercise without a wall anchor?
Yes, you can loop the band securely around a sturdy pole or even wrap the middle under your feet while seated, though anchoring at chest height works best.
How often should I include this in my routine?
You can safely perform this movement 2 to 3 times per week as part of an upper-body or full-body workout routine.