Strength exercise

# Resistance band row

Pulling a resistance band toward your lower ribs and squeezing your shoulder blades together. It strengthens the upper and middle back.

Also called: band row, seated 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

- Anchor a band at chest height, or sit with legs straight and loop it around your feet.
- Hold the ends with your arms straight in front of you and sit or stand tall.
- Pull your elbows back toward your lower ribs, squeezing your shoulder blades together.
- 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](https://remedyrecoveries.com/exercises/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.

## More strength exercises

[Strength

### Seated cable row

A seated horizontal pull on a cable machine.
Gym · Intermediate](https://remedyrecoveries.com/exercises/seated-cable-row)
[Strength

### 45-degree back extension

A hinge on a 45-degree bench with your hips on the pad and feet anchored.
Gym · Advanced](https://remedyrecoveries.com/exercises/back-extension)
[Strength

### Hip hinge

Bending forward by pushing your hips back while your spine stays long.
No equipment · Beginner](https://remedyrecoveries.com/exercises/bodyweight-hip-hinge)

## Guides that use it
[Guide
### Upper back pain exercises
Mobility and strength for a tight upper or middle back, especially if you sit a lot.Read the guide](https://remedyrecoveries.com/guides/upper-back-pain-exercises)[Guide
### Back pain from sitting
For people whose back gets tight from a chair and a screen.Read the guide](https://remedyrecoveries.com/desk)

[More exercise guides](https://remedyrecoveries.com/exercises/)

## Get a back program you can actually keep

Free to download on the App Store. Answer a few questions and your first session is ready in minutes.

[](https://apps.apple.com/us/app/remedy-back-pain-relief/id6813745106)[Read the guides](https://remedyrecoveries.com/guides/)

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Source: https://remedyrecoveries.com/exercises/banded-row
Remedy is a fitness and wellness app, not medical care.