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bands horizontal pull Activity intensity • Moderate
✓ knee safe
✓ shoulder safe
✓ lower back safe
✓ wrist safe
Resistance Band Seated or Standing Row
Primary Muscles: upper back, lats
Secondary Stabilisers: rear deltoid, biceps, rhomboids
DEFAULT REP RANGE
12-20 reps
INTERVAL REST TARGET
60s
DIFFICULTY
beginner
Biomechanical Coaching Cues
- Loop a resistance band around a post or your mid-feet with legs extended.
- Sit tall with chest proud and drive elbows back past your ribs.
- Hold the peak scapular retraction for 1 full second on every rep.