Horizontal Pull · Beginner

Band Row

Compound horizontal pull exercise using band.

Band Row demonstration (no audio).

Movement pattern: Horizontal Pull
Difficulty: Beginner
Equipment: Band
Mechanics: Compound
Sides: Bilateral
Main plane: Multiplanar

Free account. Log your sets of Band Row and each workout shows your best set by estimated 1RM.

Log this exercise & track your 1RM free in Fysiqal →

How to do the Band Row

Cues reviewed by Kwabena Osei on 20 Sep 2026

Setup

Band anchored in front of you at chest height, one handle in each hand, arms extended forward.

Pull both handles back, driving your elbows behind your torso.
Squeeze your shoulder blades together at the back of the movement.
Return under control, resisting the band the whole way back to full arm extension.

Common mistakes

Letting the band yank the arms back out to full extension instead of controlling the return.
Shrugging the shoulders up toward the ears instead of driving the elbows back.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

Shoulder horizontal abductionprimary action
Latissimus dorsi (prime mover, high emphasis); Teres major (prime mover, moderate emphasis); Posterior deltoid (synergist, moderate emphasis); Rhomboids (synergist, moderate emphasis); Trapezius (synergist, moderate emphasis)
Shoulder extensionprimary action
Latissimus dorsi (prime mover, high emphasis); Teres major (prime mover, moderate emphasis)
Elbow flexionsecondary action
Biceps brachii (prime mover, moderate emphasis); Brachialis (prime mover, moderate emphasis); Brachioradialis (synergist, low emphasis)

All horizontal pull exercises →

From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.