Back · Resistance Band
Resistance Band Standing Row
How to do the resistance band standing row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Horizontal Row
- Mechanic
- Compound
How to do it
Attach a resistance band to a sturdy anchor. Step back and row the band toward your torso, squeezing your back, then return.
- 1Feel your lats and upper back contracting as you row the band toward your torso
- 2Keep your core tight and shoulder blades squeezing together
- 3Use a controlled tempo for both pull and release
Common mistakes
- Avoid rounding your back or shrugging your shoulders
- Don't let the band jerk you forward; maintain control
- Avoid pulling with your biceps only; initiate with your back
Muscles worked
The resistance band standing row mainly works the lats and mid traps, with the biceps, forearms, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Rear DeltsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
Kovo programs the resistance band standing row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed April 2026.