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Exercise handout — move better, feel better.
Band Row
Pull a resistance band to strengthen mid-back and help support neck posture. Keep neck long throughout the movement.
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 pull / 1 hold / 2 return
Tempo
Step-by-Step Guide
Set up
- Attach band to door or sturdy object at chest height
- Hold band with both hands, arms extended
- Stand tall with good posture
Step 1 of 5
Pull the band toward your lower ribs
Step 2 of 5
Keep elbows close to body
Step 3 of 5
Squeeze shoulder blades together at end
Step 4 of 5
Pause briefly
Step 5 of 5
Return with control to start position
Breathing
- Exhale as you pull
- Inhale as you extend
Form Cues
- Neck stays long
- Shoulders down
- No shrugging
- Control the return
Common Mistakes to Avoid
- Chin jutting forward
- Shrugging shoulders
- Using momentum
- Not squeezing at end
Safety Information
Keep neck neutral throughout. Stop if shoulder pain occurs.
Progressions
Heavier band. Single arm variation.
Regressions
Lighter band. Fewer reps.
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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.