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Lats · Intermediate

Band Standing Row

Bilateral standing row from a chest-height front anchor for lat, upper-back, and biceps strength.

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Exercise overview

Training details

LatsUpper BackBiceps

Equipment

Resistance Band

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Anchor the band securely in front at chest height and stand facing it with one end in each hand.
  2. 02Step back for light tension, soften the knees, and stack the ribs over the pelvis with both arms extended.
  3. 03Pull both elbows back close to the ribs without leaning or shrugging.
  4. 04Pause with the shoulder blades drawn together and wrists straight.
  5. 05Extend the arms slowly toward the anchor under control and repeat.

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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 Foot-Anchored Seated RowRelated variationBand Seated Low 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 substituteCable V Bar Seated RowComparable substituteLondon BridgeComparable substituteLat PulldownComparable substituteChest-Supported Dumbbell RowComparable substituteCable One Arm Twisting Seated RowComparable substituteSingle Arm Dumbbell Row

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