Banded Horizontal Row

Diagram showing a man doing a banded standing row exercise, starting on the left with arms extended and back straight, then pulling the bands towards his torso with muscles engaged, ending on the right with arms bent and back muscles contracted.

Exercise Description

The Banded Horizontal Row is a resistance-band pulling exercise that strengthens the muscles of the upper and middle back while improving posture and shoulder stability. The exercise involves pulling a resistance band toward the torso in a horizontal plane, making it an effective and joint-friendly alternative to traditional rowing exercises. It is suitable for beginners and advanced exercisers alike and can be performed at home, in the gym, or while traveling.

Primary Muscles Worked

  • Latissimus Dorsi

  • Rhomboids

  • Middle Trapezius

Secondary Muscles Worked

  • Posterior Deltoids (Rear Shoulders)

  • Biceps Brachii

  • Brachialis

  • Teres Major

  • Forearm Flexors

  • Lower Trapezius

  • Rotator Cuff Muscles (Stabilizers)

  • Core Muscles (Stabilization)

How to Perform Correctly

Setup

  1. Secure a resistance band to a stable anchor point at approximately chest height.

  2. Stand facing the anchor and hold the band handles or ends with both hands.

  3. Step back until the band is under tension with your arms fully extended.

  4. Position your feet shoulder-width apart and maintain a slight bend in your knees.

  5. Engage your core and keep your chest lifted.

  6. Retract your shoulder blades slightly before beginning the movement.

Movement

  1. Pull the band toward your torso by driving your elbows backward.

  2. Keep your elbows close to your sides throughout the movement.

  3. Squeeze your shoulder blades together as the handles approach your ribcage.

  4. Pause briefly at the fully contracted position.

  5. Slowly extend your arms and return to the starting position under control.

  6. Maintain tension in the band throughout the exercise.

  7. Repeat for the desired number of repetitions.

Common Mistakes to Avoid

Using Momentum

  • Avoid leaning backward or using body movement to pull the band.

Shrugging the Shoulders

  • Keep your shoulders down and away from your ears throughout the exercise.

Rounding the Upper Back

  • Maintain an upright posture with the chest lifted.

Pulling with the Arms Only

  • Focus on driving the elbows backward and squeezing the shoulder blades together.

Incomplete Range of Motion

  • Fully extend the arms and complete the pull on each repetition.

Allowing the Band to Snap Back

  • Control the return phase to maintain muscle tension and reduce injury risk.

Using Excessive Resistance

  • Choose a band that allows proper technique and a full range of motion.

Back Exercises