Strengthbeginner

Banded Row — Variation

A second banded-row variation with a different angle to target the lats and mid-back.

Try AI form review free for 14 days

How to dose it

Sets: 2–3
Reps: 12–15
Intensity: RPE 5–6
Rest: 45 s

Bone load

Spine

Hip

Wrist

Equipment

bands

Set up

1Anchor the band; hold with tall posture.

Do this

Drive the elbows back
Squeeze and pause
Control the return

Avoid this

Using momentum
Rounding forward between reps

Safety

Maintain tall posture throughout.

Progress or regress

Make it easier

Band Pull-Apart

Make it harder

Chest-Supported Row

Go to today’s session