LIT Trainer doing Resistance Band Rows

The Ultimate Guide to Resistance Band Rows

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Resistance band rows provide benefits like increased strength and lean muscle mass, improved posture, and decrease risk of injury. Unlike weights, resistance band rows don’t rely on gravity so you can easily control the resistance and positioning during the exercise. 

A resistance band is an elastic band that exercises muscles by offering resistance to their movement. These bands are generally used in physical therapy but their muscle-strengthening benefits can be included in your workout too.

The most significant advantage of the resistance band row is it can be performed in the comfort of your home without any specialized equipment.

Here we explore what resistance band rows are and how they benefit you.

What is a resistance band row?

Resistance band row is a variation of the machine row exercise that utilizes resistance bands to strengthen the back muscles between the shoulder blades. Resistance band rows will help increase strength in your back muscles and also aid in correcting your posture. If you want to build a balanced body, you will want to focus on increasing strength in your back and shoulders. 

In our experience, many people refrain from training upper back muscles because the exercises are challenging. Also, these workouts require special equipment compared to push-ups or chest presses. But if you learn the resistance band rows, you will have an excellent exercise that you can do anywhere, anytime.

When you use dumbbells or barbells to target the upper back muscles, it's tricky to work out because your movement is against gravity. However, due to the nature of the resistance bands, they offer a natural resistance making it more manageable and decreasing the risk of injury. 

Resistance bands offer you great flexibility as you can choose the resistance depending on the level of difficulty you want. They are highly portable so you can use them at home, in the office, or during travel.

There are two resistance band rows - seated band rows and standing band rows.

How To Do Seated Rows with a Resistance Band?

Seated band row is an excellent exercise for building the upper back muscles and biceps. Since it’s a low-impact exercise, this is safe for anyone to do. Here's how to do a resistance band seated row in the correct form.

Justin Norris showing how to do seated rows with resistance band
  • Secure the resistance band to a stationary object at ankle height. Make sure the anchor is secured and safe. You can also use the soles of your feet for seated band rows.
  • Sit on the floor firmly, your hips resting, and grab the handles with your hands, with your palms facing each other.
  • Bend your knees slightly, arch your lower back and slowly pull the resistance band handles to your lower abdomen. Keep your posture erect, and your elbows close to your side during the movement.
  • Once the handles touch your chest, squeeze your shoulder blades together and reverse the direction, gradually returning to the start position.

How To Do Standing Band Row?

A woman showing how to do standing band rows

Source- Healthline

  • Secure the resistance band to the door or any other anchor point at chest height. Grab the handles in each of your hands.
  • Stand 3 to 4 feet away from the anchor point facing towards it. Keep your feet and hips width apart, head straight, and chest up. You must be firm on the ground and balance your weight on both feet.
  • Position your arms straight out in front of you with your palms down and arms extended parallel to the floor.
  • Pull your elbows back until they are even with your shoulders. Make sure you keep your hands relaxed and pull with your shoulders.
  • Return to the starting position slowly, and keep the resistance in control.
  • Repeat as long as you can maintain the movement keeping your upper and lower arm at a 90° angle.

What muscles do resistance band rows work?

Resistance band rows are called the upper body powerhouse because they target some of the largest muscles in the upper body. It primarily targets your upper back muscles but also exercises your traps and deltoid muscles.

When you perform a row with resistance bands, you give a complete workout to your shoulders. Deltoids, rhomboids, and trapezius muscles are strengthened. This brings stability to the shoulder and upper back region. A band row is also an excellent workout for your biceps and significantly enhances their strength.

With resistance band rows, you can build strength in your posterior chain and increase muscle definition.

Benefits of Resistance Band Rows:

When you incorporate resistance bands into your workouts, you will improve your posture, increase strength, and decrease the risk of injury in your shoulders. 

Here are the main benefits of resistance band rows.

1. Strengthen your back 

Resistance band rows are a great exercise to build strength and lean muscle in your back. It's much more efficient because, unlike picking up dumbbells or barbells and working against gravity, the band's resistance strengthens the back muscles. People with lower back issues can also do resistance band rows. You can check out this article if you are looking for some more effective resistance band exercises for lower back.

2. Low-impact 

Resistance bands make rows a low-impact workout suitable for every fitness level. Unlike free weights, resistance bands allow a variety of motions. Also, the strength of the resistance bands is highly variable, so you can always increase the resistance level easily. It is also a great workout to perfect the rowing posture, which is often hard for beginners.

3. Great for rehabilitation

Seated or standing band row is an excellent workout for an injury or joint pain. Traditional back row exercises require bending over and holding heavy weights, which is not friendly to your back or hips if you are recovering from an injury. With the resistance band rows, you can effectively train your back without putting any stress on the spine.

4. It can be done anywhere

Rowing with resistance bands can be done anywhere and anytime. Resistance bands are portable and lightweight. You can carry them around if you are traveling. With no additional equipment required, you can do resistance band rows anywhere as long as you have the bands with you.

How many calories does resistance band row burn?

Resistance band row is a cardio and strength workout that can help you burn calories. Depending on the intensity of the exercise, you can burn as many as 100 calories for every 10 minutes of the exercise. As a result, you can expect to gain lean mass with a resistance band row.

What are the different types of resistance bands used for rows?

Resistance bands are of several types. They vary not only in shape, size, strength, and color but also handles and loops. 

However, these resistance bands still have no mechanism to accurately caliber the resistance level or measure progress.

The LIT Axis Smart Resistance Bands for Rows

The LIT Axis smart resistance band system provides the solution to overcome this limitation. An innovative and revolutionizing resistance band training system, you can use it to perform seated or standing rows. Your personalized home gym can replace any cable system, suspension trainer, or Pilates reformer.


Justin Norris doing resistance band rows with LIT Axis smart resistance bands

Here’s why LIT Axis smart resistance band is better for rows?

  • The LIT Axis band has built-in sensors that track your movement and provide real-time feedback on your form and technique. You won't get these features in other resistance bands.
  • The figure 8 and ring resistance bands come with a fixed resistance, but the LIT Axis allows you to adjust the resistance level up to 200 lbs.
  • The LIT Axis smart resistance band is made of high-quality materials and is designed to last longer than figure 8 and ring resistance bands even with regular use.
  • LIT Axis uses technology to offer on-screen metrics that ensure you are always in control with measured resistance loads, time under tension, number of reps, and muscle imbalance detection for injury proof approach to building a balanced body.Different metrics that can be tracked by LIT Axis

Want to learn more about LIT Axis and its features? Click here to know more about it.


Resistance band rows are low-impact, versatile, and easy-to-do workouts for a balanced and strong upper body. With resistance bands, you can do rows anywhere if you don't have time to hit the gym. Whether at your office, hotel, or traveling, carry the bands around, and you will never miss a workout.