Band Row
Muscles worked: Back (assisted by biceps, rear delts).
How to do it
- Anchor a band ahead of you at chest height.
- Take a handle in each hand and step back until the band is taut.
- Stand tall with your arms extended in front of you.
- Row the handles to your ribs, driving the elbows back.
- Squeeze the shoulder blades together, then return under control.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Anchor ahead at chest height
- Row to the ribs, blades together
Logging it
IronPack suggests working in the 12 to 20 rep range, progressing in 1 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Deadlift - back, glutes
- Pull-Up - back
- Chin-Up - back, biceps
- Lat Pulldown - back
Track the band row properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Available worldwide on the App Store.
Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.