# Band Standing Row

URL: https://heatsy.app/ex/band-standing-row

Also known as: Resistance Band Standing Row, Standing Band Row

Body region: Back, Arms

## Muscles

- Main: Trapezius, Latissimus Dorsi, Rhomboids
- Helps: Deltoid, Teres Major, Biceps, Brachialis, Brachioradialis
- Holds: Erector Spinae, Rectus Abdominis

## Equipment

- Resistance Band

## Technique

1. Anchor a band around a sturdy post at chest height and hold both ends, stepping back until the band is taut.
2. Stand tall with feet hip width, arms straight in front and shoulders pulled down.
3. Pull your elbows back past your torso, squeezing the shoulder blades together.
4. Return slowly to straight arms, keeping tension in the band.

### Cues

- Pull with the elbows.
- Keep the chest up and the ribs down.

### Common mistakes

- Leaning back to pull.
- Shrugging the shoulders.
- Letting the band yank the arms forward.

## Alternatives

- [Seated Cable Row](https://heatsy.app/ex/seated-cable-row)
- [Band Bent-Over Row](https://heatsy.app/ex/band-bent-over-row)