Reps Only exercise

Banded Row form, muscles worked, and workout tracking

The banded row is a horizontal pull performed against a resistance band anchored in front of the body or looped around the feet, training the lats, rhomboids, mid-traps, and biceps. Lifters use it for home and travel back training, warm-up activation before heavier rowing, and high-rep hypertrophy work, since band tension increases through the range and peaks at the squeezed finish.

Banded Row illustration

How to do Banded Row

  1. 1Sit on the floor with your legs extended and loop the band around the middle of your feet, holding an end in each hand, or anchor it at chest height and stand facing it.
  2. 2Sit or stand tall with your arms extended and light tension already in the band.
  3. 3Brace your core and exhale as you row your hands toward your lower ribs, driving your elbows straight back.
  4. 4Do not round your back, shrug, or rock your torso to gain range.
  5. 5Squeeze your shoulder blades together at the finish, then inhale as you extend your arms forward under control against the band.

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Track Banded Row in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.