Which muscles does the row (band) work?

The row (band) mainly works your back and lats. It also involves your biceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the row (band) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Row (Band): how to do it and muscles worked

The row (band) mainly works your back and lats, with help from your biceps. You need a resistance band.

Muscles worked

Main

Helping

Biceps

How to do the row (band)

1
Sit on the floor with legs extended and loop the band around your feet, or anchor it at chest height. Hold the ends with arms straight, sit tall and keep a slight lean back.
2
Pull the handles toward your lower ribs, driving your elbows past your torso. Squeeze your shoulder blades together for a moment at the end.
3
Return slowly until your arms are straight, feeling your back stretch without rounding. Exhale as you pull and inhale on the way back.

Form tip: Keep your shoulders down and avoid leaning back to finish the rep; let your back do the work, not your momentum.

Common questions

Which muscles does the row (band) work?: The row (band) mainly works your back and lats. It also involves your biceps.
What equipment do I need for the row (band)?: You need a resistance band.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the row (band) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More back exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.