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Band Chainsaw Row

Upper-back pulling drill emphasizing shoulder-blade control with band.

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Band Chainsaw Row demonstration

Exercise overview

Training details

BackLatsUpper BackBicepsObliques

Equipment

Resistance Band

Sets × reps

3 × 12 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Anchor a resistance band securely near floor height, face the anchor in a staggered stance, and grasp it with one hand.
  2. 02Hinge slightly at your hips, brace your trunk, and reach the working arm toward the anchor while keeping your spine neutral.
  3. 03Drive your elbow back beside your ribs in a strong single-arm rowing motion, as though pulling a chainsaw starter.
  4. 04Allow the working shoulder blade to retract without rotating your pelvis or opening your entire torso.
  5. 05Extend the arm toward the anchor under control, complete the prescribed repetitions, and then change arms and stance.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBand Bent Over RowRelated variationSelf-Resisted Bent-Over Towel RowRelated variationDumbbell Bent-Over Row

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteInverted RowComparable substituteSeated Cable RowComparable substituteDual Kettlebell Bent Over RowComparable substituteDumbbell Row to Kickback

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