Kneeling Banded Row

Major Muscles Worked:


Set Up:

  1. Loop a handled tubing band around a stable anchor point – about hip high..
  2. Facing the anchor point, place one knee on the floor, and raise the other knee so that the opposite foot is on the floor.
  3. Scoot back so that there’s tension on the bands.
    You may need to play with and adjust your position away or towards the anchor point to increase or decrease tension.
  4. Chest up, shoulders back and down.

The Movement:

  1. With the handles in your hands, start by rolling your shoulders back, so that your back is not rounded.
  2. As you continue leading with your elbow towards the back wall, skim your body with your forearms.
  3. At the ‘top’ of the motion,try to get your elbows to touch.
    They will never touch in the back of your body – but you want to try anyway.
  4. Reverse the motion. Release the tension with control.

Specific Cues:

  • At the full extension of your arm, allow your shoulder to round forward toward the anchor point.
  • Do NOT roll your wrist; the idea is to get your elbow as far back as possible. not to get the band to your body.
  • Keep your core tight to support your lower back.
  • Keep your legs engaged to support the movement.