Strength · Beginner

Banded Row

The banded row uses a resistance band to pull your elbows back toward your hips, strengthening the large muscles across your back. A strong back helps you stand tall, carry groceries, and get up from a chair without straining. It's a joint-friendly pulling exercise you can do seated or standing, making it accessible even if your knees or hips give you trouble.

1. 01

   Anchor the band at about chest height — a door anchor, sturdy post, or table leg all work.

2. 02

   Sit or stand far enough back that the band has tension before you even start pulling.

3. 03

   Hold one end of the band in each hand with your palms facing each other.

4. 04

   Sit or stand tall with your shoulders back — imagine a string gently pulling the top of your head toward the ceiling.

5. 05

   Squeeze your stomach muscles as if bracing for a light tap to the belly.

6. 06

   Pull your elbows straight back, driving them past your ribs like you're trying to pinch a pencil between your shoulder blades.

7. 07

   Pause for a full second when your hands reach your sides — feel the squeeze between your shoulder blades.

8. 08

   Slowly let the band pull your arms forward again, taking about twice as long to release as it did to pull.

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  Shrugging your shoulders up toward your ears — if your neck looks tense in a mirror, consciously drop your shoulders down before each pull.

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  Leaning back to finish the row — if your torso is tilting backward as you pull, you're using momentum instead of your back muscles; stay upright.

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  Letting the band snap forward — a fast, uncontrolled release means you're losing half the benefit; slow the return down deliberately.

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  Pulling with your hands instead of your elbows — if your wrists are bending or curling, think 'lead with the elbow' and let your hands follow.

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  Standing too close to the anchor — if the band goes slack at the start, step back until you feel light resistance even with arms extended.