How to do the Band Row
Step by step
- Anchor a band in front of you at about chest height and hold a handle in each hand.
- Step back to add tension and stand tall with arms extended forward.
- Keep your chest up and shoulders down, away from your ears.
- Pull the handles toward your torso, driving your elbows straight back.
- Squeeze your shoulder blades together, then return slowly to the start.
The thing people get wrong
Pull with your elbows leading and keep your shoulders relaxed down. Avoid shrugging up toward your ears as you row.
Coaching cue
Let your arms reach all the way forward between reps so the shoulder blades get the full range.
Make it easier or harder
- Easier: Step closer to the anchor for less tension.
- Harder: Step farther back and pause a second with the handles at your ribs.
Muscles worked
- Primary: Upper Back, Lats
- Secondary: Biceps, Forearms
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.