How To Do A Resistance Band Row

By: Chris Freytag, CPT

Resistance Band Row is an exercise that strengthens the upper back muscles located around and between the shoulder blades. Training the upper back muscles are a crucial balance to the many chest exercises we have such as push-ups and chest presses. In order to have good posture and a balance the muscles in your body it important to train the upper back muscles. One reason, perhaps, that people neglect to train this area is that the exercises are difficult to come by. Push-ups are readily available. Barbell or dumbbell rows are not as accessible. If you learn how to do Resistance Band Row you will have a great exercise that is easy to do any time and anywhere.

The upper back muscles are a tricky area to strengthen. In order to use dumbbells or barbells you have be opposing gravity in order for the exercise to be effective. Due to the nature of the band resistance you can be much more flexible in your choices using the band.

The Resistance Band is a a great tool to have in your box of goods making strength training something you can do at home, at the gym or even on the road when you travel. In addition, the resistance band is typically a bit more user-friendly for people than weights. Choose your thickness – the thicker the band, the more difficult the exercise. Then tighten or loosen as needed even during use!

Try the Resistance Band Row and then try our workout 7 Moves To Sculpt Your Back and Shoulders.


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    How To Do Resistance Band Rows:

    Here are the steps to performing Resistance Band Row:

    1) Begin in a seated position on the floor with legs straight out in front of you.

    2) Holding handles, place the center of the band around feet, then wrap each end inside and around each foot one more time to make a loop on each foot.

    3) Sit tall with abs tight and hold handles in front of you with elbows bent next to your side.

    4) Pull the handles back until they are next to your side and elbows are behind you. Slowly release.

    What Muscles Do Resistance Band Rows Work?

    Resistance Band Row is a great way to strengthen your back without picking up any weights. If you are looking for a strong, sculpted back, this is a great move for you!

    Benefits of Resistance Band Rows:

    There are many reasons you should incorporate resistance band row into your workouts. Here are just a few:

    Strengthen Your Back

    Resistance Band Row is a unique way to build back strength. Instead of picking up dumbbells or barbells, the band creates strength in a different way. The muscles work against the strength of the tight band rather than the weight of a dumbbell. It’s an excellent and effective way to use the band for strength! And it’s especially great for those with lower back trouble who can’t use heavy weights.

    Add Variety To Your Strength Training

    So often people go straight to weights when they want to build strength. But the resistance band offers a huge variety of ways to strength train. The band allows you to move in unique ranges of motion, whereas lifting weights is done in a fixed position. The band is super adaptive for all levels. If you need to work harder, you pull the band tighter or add another band. If it’s too challenging or you can’t seem to get the proper form, you loosen the band.

    Protect Injured or Sore Joints

    Resistance band row and other resistance band moves can keep you training muscles while trying to rehab injuries or deal with problems like join pain. Some people are unable to perform traditional back row exercises because bending over and holding heavy weights doesn’t work for their back or hips. The resistance band row lets you train your back effectively without putting stress on your spine.

    How Many Calories Does Resistance Band Row Burn?

    Resistance Band Row is a strength training move. The fact that you are building muscle means you are becoming more efficient on a daily basis at burning calories. In general, an exercise will burn about 100 calories for every 10 minutes you are working. It all boils down to how hard you work.

    Other Exercises Similar to Resistance Band Row

    If you like the work and results you get from the resistance band row, here are some other exercises you might like as well!

    Resistance Band Squat

    Resistance Band Overhead Shoulder

    Resistance Band Bicep Curl

    Incorporating Resistance Band Rows Into Your Workouts

    Resistance band row is an amazing exercise that will give you results on its own! However, you could also incorporate resistance band row into other workouts to mix it up and add variety! Here are some ideas to make that happen:

    Use Resistance Band Rows In a Full Body Strength Workout

    Strengthening all of your muscles in one shot for a full body workout is time efficient and effective. The following workout is awesome because not only will you get everything done in less than 30 minutes, but you only need one, inexpensive (most of them are less than $10 each!) portable resistance band. So get a band and get this going!

    Resistance Band Full Body Workout

    Resistance Band Side-to-Side Squat – 12 times

    Resistance Band Row – 12 times

    Resistance Band Lunge With Overhead Press – 12 times per leg

    Resistance Band Push-Ups – 12 times

    Resistance Band Alternating Glute Squeeze – 12 times

    Resistance Band Bicep Curl – 12 times

    Resistance Band Row – 12 times

    Repeat if Desired!

    That’s it! Legs, glutes, back, chest, biceps, triceps – all in one workout with on little band!

    Use Resistance Band Row In Your Upper Body Superset

    Resistance band row is one way to strengthen your back but there are many others! When you take this move and combine it with other great upper body moves you are on your way to change. So grab your mat, your band, and your attitude and check this out! Supersetting is the bomb of strength training– 2 moves for each body part. Bonus!

    Superset Your Upper Body

    Warm Up:

    Jog in place – 1 minute.

    Inchworm – 4 times


    Resistance Band Push-Ups – 10 times

    Modified Push-Up (no band) – 10 times

    Resistance Band Rear Delt Fly– 10 times per side

    Resistance Band Row – 10 times

    Resistance Band Bicep Curl – 10 times

    Resistance Band Overhead Press – 10 times

    Resistance Band Tricep Shoulder Press – 10 times

    Tricep Dips (no band) – 10 times

    Use Resistance Band Row In Your HIIT Workout

    You can work your triceps and get your high intensity intervals all in one workout! Get your band and try this out:

    HIIT Workout Fun

    BLOCK 1: Each move 20 seconds, rest 10 seconds between moves

    Push-Up Jacks

    Resistance Band Row

    Jump Squats

    Resistance Band Side Squats


    BLOCK 2: Each move 20 seconds, rest 10 seconds between moves

    Dips and Kicks

    Resistance Band Chest Press


    Resistance Band Tick Tock


    Do you love the resistance band? Here are 2 more workouts that include the resistance band and a great article for beginners to strength training of all kinds.

    7 Resistance Band Moves to Tone the Whole Body

    4 Resistance Band Moves to Tone Your Butt

    Beginners Guide to Strength Training

    Targets: back

    (This will help us personalize your experience so that you can get the best advice possible from us!)
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