Resistance band row

Type

Strength

Equipment

Band or dumbbells

Area

Upper and mid back

Level

Beginner

Starting dose in Remedy

3 sets of 12, last two reps hard

How to do it

1. Anchor a band at chest height, or sit with legs straight and loop it around your feet.
2. Hold the ends with your arms straight in front of you and sit or stand tall.
3. Pull your elbows back toward your lower ribs, squeezing your shoulder blades together.
4. Pause, then let your arms straighten slowly.

Form cues

• Pull to the lower ribs and squeeze the shoulder blades.
• The last two reps should feel hard.

Common mistakes

• Shrugging the shoulders toward the ears.
• Leaning back to finish the pull.

Easier and harder versions

• Harder: Seated cable row

Why it helps a sore back

Upper back strength helps you sit and stand tall without effort. Rows are Remedy’s main strength work for upper and mid back discomfort.

How Remedy uses it

In the app it is called Banded Row. Remedy is more likely to pick it if you say your back is bothered by sitting too long. A typical starting dose is 3 sets of 12, last two reps hard, and the program adjusts reps as the weeks go on. Every exercise in the app has a demonstration video.

General fitness information, not medical advice. Stop any exercise that causes sharp pain, or pain, numbness, or tingling spreading down a leg.