A pulling exercise that strengthens the upper back, shoulders, and biceps.
- +Builds upper-back strength
- +Allows smooth, controlled pulling
- –Resistance changes through the movement
- –Limited loading for advanced strength
This exercise targets:
Upper Back
Lats
Traps
Shoulders
Rear Delts
Rotator Cuff
–
Biceps
Ratios are approximate and can vary depending on form and technique.
How to perform
- Anchor the band securely at chest height
- Stand tall or sit facing the anchor point
- Hold the band with both hands, arms straight
- Step back until the band has light tension
- Keep your chest up and shoulders down
- Pull your elbows back close to your sides
- Squeeze your shoulder blades together at the end
- Return slowly with control and repeat
Related exercises
Seated Cable Row
Kettlebell Gorilla Row
Inverted Row
Machine Row
T-Bar Row Machine
Single Arm Seated Cable Row
Smith Machine Bent-Over Row
Landmine Row
Barbell Bent-Over Row
Plate-Loaded Machine Row
Suspension Row
Chest Supported Dumbbell Row
Single-Arm Standing Cable Row
One-Arm Dumbbell Row
Machine Pulldown (High Row)