Banded-Handle Row
Strengthen your back & biceps with Banded-Handle Rows. Build a stronger, healthier you.
The Banded-Handle Row is a compound exercise that mainly works the back, with help from the shoulders and traps. You'll need: resistance bands.
Required Equipment
Banded-Handle Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Rear Shoulder (Delts) (posterior deltoid); Mid Traps (trapezius, middle fibers)
Banded-Handle Row Variations and Alternatives
How to do the Banded-Handle Row
Attach your resistance band to a sturdy anchor point at about waist height.
Stand facing the anchor point with your feet shoulder-width apart.
Grab the band with both hands, with a grip less than shoulder-width apart.
Step back until the band is taut. Slightly bend your knees, hinge slightly at the hips, and keep your back straight.
Keep your elbows close to your body, and pull the band towards your waist, squeezing your shoulder blades together.
Use a controlled motion to slowly return to the starting position, keeping tension in the band throughout the movement.
Perform the desired number of repetitions and sets, ensuring proper form is maintained throughout.
Remember to keep a neutral spine and avoid using momentum to complete the rows. Adjust the tension and resistance of the band to match your fitness level.
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Banded-Handle Row FAQs
What muscles does the Banded-Handle Row work?
The Banded-Handle Row mainly works the back, with help from the shoulders and traps. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Banded-Handle Row?
Resistance bands.
Is the Banded-Handle Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Banded-Handle Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Banded-Handle Row variations and alternatives?
Similar exercises include the Loop-Band Wide-Grip Pull-Up, Band Bent-Over Lat Pulldown, Band Bent-Over Row and Loop-Band Lat Pulldown.
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