Resistance Band Row to Triceps
The resistance band row to triceps is a compound pulling exercise that targets the lats through a rowing motion and adds a triceps extension at the end. It develops back width and arm strength while also engaging the rear delts and rhomboids.
How to do it
- Anchor a resistance band at chest height and stand facing the anchor.
- Grasp the band with both hands and step back to create tension.
- Pull the band toward your torso in a rowing motion, squeezing your shoulder blades together.
- Extend your arms back into a triceps kickback at the end of the row.
- 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 finish the triceps kickback.
- Return to the start slowly with total control.
Breathing: Exhale as you pull the band toward your torso and extend your arms, then inhale as you return to the starting position with control.
Common mistakes
- Using momentum to swing the band, which reduces muscle engagement in the back and triceps.
- Shrugging the shoulders up toward the ears, which strains the neck instead of working the upper back.
- Bending the wrists during the triceps extension, which can lead to wrist discomfort.
- Rushing the return portion, missing out on the stabilizing benefits of the eccentric phase.
Muscles worked
Primary: lats. Secondary: triceps, rhomboids, rear delts.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps, rest 60 s
Lose weight
3 sets x 12-15 reps, rest 45-60 s
Build muscle
3-4 sets x 8-12 reps, rest 60-90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel shoulder discomfort during the extension, ease off the tension or shorten the 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
Where should I feel this exercise working?
You should feel it working your mid-back, lats, rear shoulders, and the back of your upper arms (triceps).
What if the resistance band is too heavy or too light?
To make it easier, step closer to the anchor point to reduce band tension. To make it harder, step further back or use a thicker band.
Can I do this exercise without a sturdy anchor point?
You need a secure anchor at chest height to perform the rowing and triceps extension safely. A closed door with a door anchor attachment works well.