Horizontal Band Rows


If you don't have anywhere to perform bodweight rows or pull ups then band rows make the perfect substitute. Another great exercise for developing a strong back and arms.

Performance Tips

  • Adopt a split stance position

  • Grab hold of a band/handle with each hand

  • Brace your legs and torso to create a solid platform to pull from

  • Powerfully pull the bands back towards your torso

  • Maintain a tall spine as you pull backwards

  • Keep your shoulders down and elbows tight to the body

  • Pull the bands as far back as possible

  • The last few inches will be the toughest

  • Pause at the end range of motion

  • Resist the bands pulling your body forwards and out of position

  • Slowly release the bands forward