Skip to content
Gymie
Get the app

How to do the Band Row

The Band Row is a compound band exercise that mainly works your upper back, with help from your lats and biceps. Focus on three things: pull hands to your ribs; squeeze shoulder blades together; return slowly.

Upper backLatsBicepsBand

Setup

  1. 1Band anchored at chest height
  2. 2Step back until taut

Three cues

  1. 1Pull hands to your ribs
  2. 2Squeeze shoulder blades together
  3. 3Return slowly

Most common mistake

Shrugging as you pull

Keep shoulders low

In Hindi · हिन्दी में

  1. 1हाथ पसलियों तक खींचें
  2. 2कंधे की हड्डियाँ साथ दबाएँ
  3. 3धीरे वापस लाएँ

आम गलती: खींचते हुए कंधे उचकें तो, उन्हें नीचे रखें

Alternatives to the Band Row

Same movement, different equipment — for when the machine is taken or something doesn’t feel right.

Hear these cues between sets.

Gymie tells you the weight for your next Band Row set and says the cue that matters — in English or हिन्दी.

Get early access

General guidance, not medical advice. Stop if you feel sharp pain and see a professional.