ClapMove · clapmove.com
Exercise handout — move better, feel better.
Band Row - Standing
Pull a resistance band toward your body while standing. Builds upper back strength which helps posture and reduces back strain.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
resistance_bands
Home Options
- resistance band + doorway
No equipment? Try: Cable machine, TRX straps
Dosage
3
Sets
12
Reps / Time
45 sec
Rest
2 seconds pull, hold 1 second, 2 seconds return
Tempo
Step-by-Step Guide
Set up
- Anchor band at chest height (door anchor, pole, etc.)
- Step back until band has tension with arms extended
- Stand with feet hip-width apart, knees slightly bent
- Hold band ends with palms facing each other
Step 1 of 6
Start with arms extended toward anchor
Step 2 of 6
Pull hands toward sides of your ribcage
Step 3 of 6
Squeeze shoulder blades together at end
Step 4 of 6
Elbows stay close to body
Step 5 of 6
Hold squeeze for 1-2 seconds
Step 6 of 6
Extend arms back to start with control
Breathing
- Exhale as you pull
- Inhale as you extend
Form Cues
- Lead with elbows
- Squeeze shoulder blades at end
- Don't lean back to pull
- Keep core braced
Common Mistakes to Avoid
- Leaning back to complete row
- Elbows flaring out
- Not squeezing at the end
- Letting band snap back
Safety Information
Don't use momentum. Keep core braced throughout.
Progressions
Heavier band, single arm, pause at end
Regressions
Lighter band, sit down for more support
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.