The close-grip resistance band row is an effective exercise for developing back strength and muscle definition, particularly targeting the middle back and lats while engaging the biceps and core muscles.
Step by step guide:
- Secure resistance band at waist height
- Grasp both ends of the band with hands close together
- Step back to create tension in the band
- Stand with feet shoulder-width apart
- Keep back straight and core engaged
- Pull band toward lower chest, keeping elbows close
- Squeeze shoulder blades together at peak of movement
- Return to starting position with control
- Perform 12-15 repetitions for 3-4 sets
Tips
Focus on squeezing shoulder blades together. Keep elbows close to body throughout. Maintain upright posture. Control both pulling and return phases. Choose appropriate band resistance for proper form.
Benefits
Develops back thickness and definition. Improves posture and shoulder stability. Strengthens core and improves overall pulling strength. Excellent for muscle endurance and functional fitness.
Prevention
Don’t round your back during movement. Avoid using momentum to pull. Check band for wear before use. If experiencing shoulder pain, check form or reduce resistance.
