How To Do Resistance Band Mid-Back Row

By: Chris Freytag, CPT

Chris Freytag demonstrating a mid-back row with resistance tubing wearing a red top and blue workout pants

Resistance Band Mid-Back Row is an exercise that uses the resistance band to strengthen the upper to mid-back muscles. This move targets the muscles that sit around and between the shoulder blades which help keep you standing up tall and strong. If you learn how to do Resistance Band Mid-Back Row, you will have a new way to tone your upper back and improve your posture to help avoid the slouched appearance that often comes as we get older.

Resistance Bands are wonderful tools to have in your arsenal. Dumbbells and barbells are great training tools, but they are fixed in one location. One of the benefits of the band is the portability. You can take your workout wherever you go! But don’t let the lightness fool you. These bands will give you a run for your money and you’ll feel the results of your work the next day! Another benefit in using the resistance band is the range of exercises that can be done. This mid-back row can be done with dumbbells, but you will find a unique feeling to the resistance of the band. But don’t get stuck on one tool or another when it comes to strength training. The best trainers mix and match many items in one workout. Use dumbbells for one exercise and move to the band for another.

When performing the Resistance Band Mid-Back Row remember to hinge forward but keep your abdominals pulled in tight. Slightly bend your knees for stability in the lower body. And keep your shoulders pulled down away from your ears – no scrunching! Remember that bands come in a variety of tensions based on the color you buy. You may need thicker, tighter bands for leg exercises and thinner bands for shoulders or other upper body moves.

Try this exercise and then check out our awesome workout 7 Resistance Band Moves To Tone the Whole Body.

Here are the steps to performing Resistance Band Mid-Back Row:

1) Stand both feet on band hip width apart, holding handles in front of thighs with palms facing in.

2) Keep your knees bent and abs tight as you flex forward slightly at the hips.

3) Pull handles to hip bones squeezing through the middle of your back. Release slowly.

Targets: back

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