Band straight-back standing row

Band straight-back standing row

The Band Straight-Back Standing Row is a versatile exercise that targets multiple muscles in your upper body, including the back, shoulders, and arms. This exercise is perfect for those who want to improve their posture, strengthen their back muscles, and develop a toned upper body. To perform the Band Straight-Back Standing Row, you will need a resistance band and a sturdy anchor point, such as a door frame or a workout bar. This exercise can be done in the comfort of your own home or at the gym, making it a convenient option for those who prefer to workout without using heavy equipment. Using a resistance band allows you to adjust the level of resistance based on your fitness level, making it suitable for both beginners and advanced exercisers. The band provides a constant tension throughout the exercise, engaging your muscles throughout the entire range of motion. The primary muscles targeted during the Band Straight-Back Standing Row are the rhomboids, trapezius, and latissimus dorsi, which are responsible for shoulder retraction and scapular stabilization. Engaging these muscles not only enhances your overall posture but also contributes to improved athletic performance and reduced risk of injuries. Incorporating the Band Straight-Back Standing Row into your workout routine can help you achieve a well-balanced upper body while also enhancing your posture and overall strength. Remember to start with a light resistance band and gradually increase the intensity as your muscles adapt to the exercise. Stay consistent and enjoy the benefits of this effective upper body exercise!


  • Stand with your feet placed shoulder-width apart and your knees slightly bent.
  • Hold a resistance band in front of you with your palms facing down and your hands wider than shoulder-width apart.
  • Keep your back straight, engage your core, and maintain a slight bend in your elbows throughout the exercise.
  • Pull the resistance band towards your body, squeezing your shoulder blades together.
  • Pause for a moment when your hands reach your torso.
  • Slowly release back to the starting position and repeat for the desired number of repetitions.
  • Ensure you maintain proper form and avoid using your lower back to perform the movement.
  • As you progress, you can increase the resistance by using a band with heavier tension.

Tips & Tricks

  • Maintain proper form throughout the exercise to target the correct muscles.
  • Engage your core muscles by bracing your abdominals and keeping your back straight.
  • Focus on squeezing your shoulder blades together as you pull the band towards your abdomen.
  • Start with lighter resistance bands and gradually increase the tension as your strength improves.
  • Control the movement both on the way up and down to maximize muscle engagement.
  • Vary your hand grip by using overhand and underhand positions for different muscle emphasis.
  • Incorporate this exercise into a well-rounded workout routine that includes other pulling and pushing exercises.
  • Remember to breathe steadily and avoid holding your breath during the movement.
  • Perform the exercise in a controlled manner, avoiding swinging or jerking motions.
  • Be consistent with your training, following a regular schedule to see improvements over time.


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine