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Exercise handout — move better, feel better.
Band Row
Pull a band toward your body like rowing a boat. Builds back strength.
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
No equipment? Try: Cable machine, TRX straps
Dosage
3
Sets
15
Reps / Time
45 sec
Rest
2 pull / 1 hold / 2 return
Tempo
Step-by-Step Guide
Set up
- Anchor band at chest height
- Stand facing anchor with arms extended
- Slight lean back is okay
Step 1 of 5
Pull hands toward your lower ribs
Step 2 of 5
Squeeze shoulder blades together
Step 3 of 5
Keep elbows close to body
Step 4 of 5
Hold for 1 second
Step 5 of 5
Return slowly to start
Breathing
- Breathe out as you pull
- Breathe in as you return
Form Cues
- Pull to ribs, not chest
- Squeeze shoulder blades
- Keep elbows close
- Don't lean back more
Common Mistakes to Avoid
- Pulling to chest instead of ribs
- Elbows flaring out
- Leaning back too much
- Not squeezing at end
Safety Information
Great back exercise. Keep core engaged.
Progressions
Use heavier band or do single arm
Regressions
Use lighter band
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.