Muscles worked
The standing band row trains your lats, the muscles between your shoulder blades and the back of your shoulders, with help from your biceps. What sets it apart from the seated version is that your whole body has to resist. The band pulls you towards the anchor, so your abs, glutes and legs work throughout the set to keep you still. Anchor the band higher and pull towards your chest with your elbows out, and your upper back and the back of your shoulders take more of the work.
Common mistakes
- The anchor gives way. A band that comes loose from a door or a post flies straight at you. Use a door anchor in a closed door that opens away from you, or a sturdy railing, and test it with a gentle pull first.
- Standing too close to the anchor. If the band hangs slack with your arms straight, the start of each pull does nothing. Step back until there is tension with your arms straight.
- Your wrists bend. With the band tugging at your hands, your wrists fold easily. Keep them straight, in line with your forearms, and let your elbows lead.
Variations and alternatives
- The seated band row when you have nothing to anchor the band to.
- The band face pull uses a higher anchor and pulls towards your face, for more work on the back of your shoulders.
- The towel door row also uses a closed door but makes your bodyweight the resistance, once the band starts to feel light.
Sets and reps
The standing band row works for 12 to 20 reps over 2 to 4 sets, for both muscle and endurance. With a light band and 15 to 20 easy reps, it also makes a good warm-up before heavier pulling and pressing. The guide to sets and reps shows how to choose between goals.
The advantage of standing is that your feet set the load: half a step back makes the band heavier, half a step forward lighter. Add reps first, then move back, and switch to a stiffer band once you cannot go further with the full movement intact. That is what progressive overload looks like with a band. Mark the spot with a strip of tape for next time.