Banded Back Row
The banded back row is a resistance band exercise that targets the lats and upper back. By pulling the band toward the torso, it effectively engages the rhomboids, traps, and biceps, making it an accessible alternative to cable or machine rows.
How to do it
- Anchor a resistance band at chest height or sit on the floor with the band looped around your feet.
- Grasp both ends of the band with an overhand grip, arms fully extended in front of you.
- Sit or stand tall with a slight forward lean and a neutral spine.
- Pull the band toward your torso by driving your elbows back and squeezing your shoulder blades together.
- Pause at full contraction, then slowly release back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your chest lifted
- Drive your elbows straight back
- Squeeze shoulder blades together
- Keep your neck long and relaxed
- Control the band on the way back
Breathing: Exhale as you pull the band toward your torso and inhale as you slowly return to the starting position.
Common mistakes
- Shrugging shoulders: causes neck tension rather than back engagement
- Using momentum: reduces the effectiveness of the muscle contraction
- Rounding the back: puts unnecessary stress on the spine
- Pulling with hands: focus on the elbows to target the back muscles
Muscles worked
Primary: lats. Secondary: rhomboids, biceps, traps.
Suggested sets & reps
Get fitter
3 sets x 12-15 reps, rest 60s
Lose weight
3 sets x 15-20 reps, rest 45s
Build muscle
3-4 sets x 10-12 reps, rest 90s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp pain in your shoulders or spine, stop the movement immediately.
- If you have a history of shoulder discomfort, check with a professional before starting.
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
Where should I feel this exercise?
You should feel the work in your upper and mid-back muscles, particularly between your shoulder blades.
What if the band is too easy?
You can increase the resistance by grabbing the band closer to the anchor point or using a thicker band.
Can I do this if I don't have a gym anchor?
Yes, simply sit on the floor and loop the band around your feet to create your own anchor point.