The Band Row is a beginner-friendly resistance-band strength exercise that targets the lats and middle back, with the biceps working alongside. Here's how to do it right — and what to stop doing.
Primary musclesLats, Middle Back
Secondary musclesBiceps
EquipmentResistance band
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Band Row
Anchor a band at chest height and grip both handles with arms straight out in front of you.
Step back until the band has tension at full extension and stand tall with feet shoulder-width apart.
Pull both handles toward your ribs, keeping your elbows tucked close to your sides.
Squeeze your shoulder blades together at the end of the pull, feeling the mid-back engage.
Slowly return your hands forward over 2 to 3 seconds, fighting the band's pull the whole way.
Repeat for 10 to 15 reps, prioritizing the squeeze at the back rather than the speed of the pull.
02 The payoff
Why it earns its spot
Builds the lats, mid-back, and biceps without weights or a machine.
Trains the horizontal pull pattern that balances out pressing work.
Travel- and home-friendly — works anywhere with a single band and an anchor point.
03 Don't do this
Common mistakes
Letting the elbows flare out wide — keeps the lats out of the lift and loads the rear delts only.
Leaning back to use bodyweight instead of pulling cleanly with the back.
Shrugging the shoulders up at the end of the pull, swapping mid-back work for trap engagement.
Snapping the band back forward and skipping the eccentric, where most of the muscle-building tension lives.
EGON Put it on record
Track it in EGON.
Log every set of the Band Row, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
