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Strengthbeginner
Banded Row — Variation
A second banded-row variation with a different angle to target the lats and mid-back.
Silent demonstration
Example dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- Sets
- 2–3
- Reps
- 12–15
- Intensity
- RPE 5–6
- Rest
- 45 s
Bone load
Spine
Hip
Wrist
Equipment
bands
Written exercise guide
Banded Row — Variation
Set up
- Anchor the band; hold with tall posture.
Movement cues
- Drive the elbows back
- Squeeze and pause
- Control the return
Avoid this
- Using momentum
- Rounding forward between reps
Safety
Maintain tall posture throughout.