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Band Close Grip Row

Band Close Grip Row

The Band Close Grip Row is a highly effective and versatile exercise that targets multiple muscle groups in your upper body. This exercise primarily works your back muscles, including the rhomboids, trapezius, and latissimus dorsi, while also engaging your biceps and forearms. Incorporating resistance bands adds an element of variable resistance, making it a great choice for both beginners and advanced fitness enthusiasts. To perform the Band Close Grip Row, you'll need a resistance band and an anchor point such as a sturdy pole or door handle. Begin by attaching the band securely to the anchor point at chest height. Stand facing the anchor point and hold the band with an overhand grip, bringing your hands close together. Maintaining a slight bend in your knees and a braced core, walk back until the band is taut, creating tension. As you exhale, retract your shoulder blades, and pull your hands towards your chest, focusing on squeezing your back muscles. Pause briefly at the top of the movement, then slowly return to the starting position. This exercise can be modified for different fitness levels by adjusting the distance from the anchor point or using bands with varying levels of resistance. Aim for 2-3 sets of 10-15 repetitions, ensuring proper form and control throughout the movement. Always consult with a fitness professional to determine the appropriate weight or resistance for your individual needs. Incorporating Band Close Grip Rows into your workout routine can improve posture, strengthen your upper back, and enhance overall upper body strength. Remember to warm up before performing any exercise and listen to your body, making adjustments as needed to avoid any discomfort or pain.


  • Wrap a resistance band around a fixed anchor point, such as a sturdy pole or door handle, at waist height.
  • Stand facing the anchor point with your feet shoulder-width apart and knees slightly bent.
  • Grasp the ends of the resistance band with an overhand grip, keeping your palms facing each other.
  • Take a step back to create tension in the band, ensuring that your arms are straight and your back is flat.
  • Engage your core muscles, squeeze your shoulder blades together, and retract your elbows back towards your sides.
  • Pause for a moment at the peak of the contraction, then slowly release the tension and return to the starting position.
  • Repeat for the desired number of repetitions, maintaining proper form and control throughout the exercise.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise to avoid any injuries.
  • Engage your core muscles throughout the movement for stability and to maximize the effectiveness of the exercise.
  • Exhale as you pull the bands towards your body and inhale as you return to the starting position.
  • Vary the resistance of the band to challenge your muscles and promote strength gains. You can use bands with different levels of tension.
  • To increase the intensity, slow down the movement and focus on controlling the bands throughout the entire range of motion.
  • Consider incorporating band close grip rows into a well-rounded back workout routine to target different muscles from various angles.
  • Pay attention to your grip. Hold the bands firmly but avoid excessive squeezing that may lead to wrist strain.
  • Remember to warm up before performing the exercise to prepare your muscles and reduce the risk of injury.
  • If you're a beginner, start with lighter resistance bands and gradually progress to more challenging ones as you get stronger.
  • Listen to your body and take breaks if you feel any discomfort or pain during the exercise.

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