Exercise
Band Row
A back-builder using only a resistance band anchored at chest height, teaching you to squeeze your back and keep your shoulders packed. It's portable and joint-friendly, and it scales easily for any strength level.
Demonstration
Sets
3
Reps
12-15
Rest
60s
Explosive row, controlled return.
The kit
All gear →Affiliate links - buying through them supports TempleFit at no extra cost to you. How this works
How to do it
- 1
Anchor a resistance band at chest height in front of you.
- 2
Step back until the band has tension, feet hip-width apart.
- 3
Hold the band with both hands, arms extended, shoulders packed.
- 4
Row the band toward your ribs by driving your elbows back and squeezing your back.
- 5
Pause for a second at the top, feeling your shoulder blades come together.
- 6
Return to the start under control without letting the band yank you forward.
Common mistakes
- Using your arms to pull instead of driving your elbows back
- Shrugging your shoulders up instead of packing them down
- Not stepping back far enough, so the band has no tension at the start
Dad tips
- Stand further from the anchor to increase resistance without changing bands.
- Think about touching your elbows to your hips as you row.