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Technique

  1. Sit down on the ground and wrap a long resistance around your feet or around a stable support in front of you.
  2. Perform a rowing motion: pull your elbows back, retract your scapula and pull your hands as far as possible.
  3. Then slowly let the band extend your arms back to the starting position.
  4. Keep the back straight, the core tight and don’t let your body swing back and forth.

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Muscles

Strength

Primary

  • Rotator cuff
  • Back
  • Shoulders
  • Triceps
  • Biceps
  • Forearms
  • Teres minor
  • Teres major
  • Posterior deltoid
  • Middle trapezius
  • Latissimus dorsi
  • Rhomboid major
  • Triceps brachii (long head)
  • Biceps brachii (short head)
  • Brachialis
  • Brachioradialis
  • Lower trapezius

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Equipment

Long resistance band
Long resistance band

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Appears in

Joint movements
Elbowflexion
Shoulderretractionextension backward
trains stretches

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Progressions

e05l

Incline row

Beginner
e140

Banded bent-over row

Beginner
e0sw

Standing row

Beginner
e15y

Banded behind-the-neck pulldown

Beginner
e154

Seated bent-over dumbbell row

Beginner
e1ch

Machine row

Beginner
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