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Strengthbeginner
Banded Row
A seated or standing band row to build the postural muscles — easy to scale and perfect for home or travel.
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
Set up
- Anchor a band in front at chest height; sit or stand tall holding the ends.
Movement cues
- Pull the elbows back past the ribs
- Squeeze the shoulder blades
- Keep the chest tall, return with control
Avoid this
- Shrugging the shoulders up
- Leaning back to pull
Safety
Keep the spine tall and still; let the arms and mid-back do the work.