Band Row to Curl
The Band Row to Curl is a compound exercise that mainly works the back and biceps, with help from the traps. You'll need: resistance bands.
Required Equipment
Band Row to Curl Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
How to do the Band Row to Curl
Why: The row is one of the key movements to build your back. To increase your strength, you’ll also need biceps strength. This move works both.
How to Do It:
Start in a seated position, legs straight, band wrapped around your feet, core tight. Arms should hold the ends of the resistance band.
Relax your shoulders. Squeeze your shoulder blades.
Pull the band back toward your ribcage, focusing on pulling from the elbows. Return to the start.
Immediately tighten your core, rotate your palms so they face skyward. Without moving your elbows above your shoulders, curl the bands toward your torso, squeeze when you get near the top. Do 1 rep.
Return to rowing position. Do 2 row reps, followed by 2 curl reps.
Repeat the pattern until you've done 5 row reps and 5 curl reps.
Sets and Reps: Do 3 sets
Band Row to Curl FAQs
What muscles does the Band Row to Curl work?
The Band Row to Curl mainly works the back and biceps, with help from the traps. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the Band Row to Curl?
Resistance bands.
Is the Band Row to Curl 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 Band Row to Curl go on?
It belongs on pull day in a push/pull/legs routine.
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