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Back · Strengthening

Horizontal Row with Resistance Band

Horizontal resistance band row, 3 sets, 12 repetitions, tempo 2-0-2

Illustration of the Horizontal Row with Resistance Band exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Tempo: 2 seconds to pull, no pause, 2 seconds to return

Description: Standing, hold a resistance band fixed in front of you at chest height. Slowly pull the handles towards your torso, squeezing the shoulder blades together, keeping the elbows close to the body and the back straight.

Tips: Keep your back straight and avoid leaning the torso backward. Control the movement to effectively engage the back muscles.

Progression: Increase the resistance of the band or add 2 repetitions when the exercise becomes too easy.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
resistance band
Starting position
Standing, resistance band fixed in front at chest height
Clinical goal
Strengthen back muscles and improve posture
Also known as
resistance band row, horizontal band pull, back exercise with elastic band

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.