Standing Band Row

How to perform it

1. 1Preparation and positioning. Inspect band and anchor, choose a parallel or staggered stance, and stand far enough away to remove slack. Keep the band line below the face and clear of the neck.
2. 2Start position. Arms are long but not forced into end-range lockout; shoulders are neither shrugged nor aggressively pinned down. Ribs sit above pelvis and weight is evenly distributed.
3. 3Concentric phase. Lead by drawing elbows toward the lower ribs/upper abdomen. Let shoulder blades move toward controlled retraction while the torso, hips, and knees remain still.
4. 4End position. Finish at the predetermined torso marker with elbows close to the body or at the defined angle. Stop before shoulders roll forward, elbows travel far behind the trunk, or posture changes.
5. 5Return phase. Extend the elbows over 2–3 seconds, allowing controlled scapular protraction appropriate to the range without losing trunk position or band tension.
6. 6Breathing and bracing. Inhale or maintain normal breathing on the return; brace just enough that the anchor does not pull the ribcage forward or the pelvis into tilt.
7. 7Valid repetition. Both handles reach the same torso marker, and the start reach, stance, anchor height, and torso angle remain reproducible without a backward lean or hip drive.

Common mistakes

• Leaning back to row

  Fix: "Keep zipper over shoelaces; pull elbows, not your body."

• Shrugging

  Fix: "Long neck; elbows travel to back pockets."

• Stopping the return early

  Fix: "Reach forward slowly to the same marker."

• Pulling elbows far behind the trunk

  Fix: "Finish at ribs, not behind your back."

Safety

• Anchor the band approximately at lower-sternum to mid-chest height. Face the anchor and establish a stable stance; a seated row is a distinct regression when standing balance or trunk control is limiting. Hold the two ends/handles symmetrically, then step back until arms can start almost straight under light pre-tension. This record defines a **horizontal row to the lower ribs/upper abdomen** with a quiet torso; it does not include a high row, face pull, hip hinge row, or a bodyweight row.
• Prerequisites: an anchor that remains fixed under the intended tension; a hand grip and elbow range that are comfortable; and the ability to hold the trunk still for slow repetitions. If the athlete must lean backward to create the start position, reduce the tension or choose a seated/supported alternative.

Progressions & alternatives

• regressionSeated Band Row— reduces balance and the temptation to use a backward lean
• progressionSingle-arm Standing Band Row— adds anti-rotation and unilateral control after bilateral symmetry is stable
• alternativeCable Seated Row— preferred when exact loading and a fixed path are required
• prerequisiteBand Pull-Apart— introduces bilateral band control with lower elbow-flexion demand