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