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The resistance band row is an exercise that strengthens the upper back muscles located around and between the shoulder blades. Here, I’ll show you how to do resistance band rows and why you should consider adding them to your workout routine!

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Table of Contents

Resistance Band Row Instructions

Here’s how to do a resistance band row correctly:

  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.

Tip: When it comes to the resistance band, choose the best thickness for you—the thicker the band, the more difficult the exercise! You can tighten or loosen as needed.

Resistance Band Row Benefits

Chris Freytag performing a resistance band row.

There are many reasons you should incorporate resistance band rows 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 simply loosen the band.

Protect Injured or Sore Joints

Resistance band rows and other resistance band moves can keep you training your muscles while trying to rehab injuries or deal with problems like joint 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.

To learn more about the benefits of resistance bands in general, check out my article on the benefits of using resistance bands!

Easy Ways to Incorporate Resistance Band Rows Into Your Workouts

The 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 portable resistance band. So get a band and get this going!

Resistance Band Full Body Workout

Repeat if desired.

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

Use Resistance Band Rows in an Upper-Body Superset

The 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 and band and check this out! Supersetting is the bomb of strength training—two moves for each body part.

Superset Your Upper Body

Warm Up:

  • Jog in place – 1 minute.
  • Inchworm – 4 times

Work:

Use Resistance Band Rows in a 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: Do each exercise for 20 seconds, with 10 seconds of rest in between each one.

Repeat block one.

BLOCK 2: Do each exercise for 20 seconds, with 10 seconds of rest in between each one.

Repeat block two.

If you love the resistance band, you can also check out my 7 Resistance Band Moves to Tone the Whole Body.

Lastly, if you like the work and results you get from the resistance band row, here are some other exercises you might enjoy: