Band Row

How to do it

1. Anchor a band at chest height and grip both handles with arms straight out in front of you.
2. Step back until the band has tension at full extension and stand tall with feet shoulder-width apart.
3. Pull both handles toward your ribs, keeping your elbows tucked close to your sides.
4. Squeeze your shoulder blades together at the end of the pull, feeling the mid-back engage.
5. Slowly return your hands forward over 2 to 3 seconds, fighting the band's pull the whole way.
6. Repeat for 10 to 15 reps, prioritizing the squeeze at the back rather than the speed of the pull.

Common mistakes

• Letting the elbows flare out wide — keeps the lats out of the lift and loads the rear delts only.
• Leaning back to use bodyweight instead of pulling cleanly with the back.
• Shrugging the shoulders up at the end of the pull, swapping mid-back work for trap engagement.
• Snapping the band back forward and skipping the eccentric, where most of the muscle-building tension lives.