Band Close Grip Row
Strengthen your back and biceps with the Band Close Grip Row. This effective exercise builds upper body pulling strength and improves posture.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Band Close Grip Row
Band Seated Underhand Grip Row
Back · Infraspinatus · Band
Band One Arm Standing Wide Grip Low Row
Back · Infraspinatus · Band
Band Bent Over Wide Grip Row
Back · Infraspinatus · Band
Band Narrow Grip High Row
Back · Infraspinatus · Band
Description
An exercise that targets the upper body muscles, particularly the back and biceps, with a resistance band.
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How to do Band Close Grip Row
- 01Setup
Sit on the floor with your legs extended, placing the resistance band around the soles of your feet. Cross the band to create an "X" shape and grasp each end with an overhand, close grip.
- 02Setup
Sit tall with a neutral spine, a slight bend in your knees, and engage your core. Ensure the band is taut, providing initial resistance at the start.
- 03
Exhale as you pull the band handles towards your lower abdomen, squeezing your shoulder blades together. Keep your elbows tucked close to your body throughout the movement.
- 04
Pause briefly at the peak contraction, focusing on the deep squeeze in your middle and upper back muscles.
- 05
Inhale as you slowly extend your arms back to the starting position, controlling the band's resistance. Avoid letting the band snap back abruptly.
Tips
- Maintain a tall, upright posture throughout the movement to maximize back engagement and prevent rounding of the spine.
- Focus on initiating the pull with your back muscles, imagining your elbows driving backward, rather than primarily pulling with your biceps.
- Control the eccentric (return) phase of the movement, allowing the band to slowly stretch your back muscles under tension, which enhances muscle growth.
- Keep your wrists straight and aligned with your forearms to avoid strain and ensure proper force transfer to the back muscles.
Common mistakes
- Rounding the back during the pull reduces back muscle activation and can strain the lower spine; fix this by maintaining a straight, upright posture and engaging your core.
- Shrugging the shoulders up towards the ears during the pull over-activates the upper traps instead of the lats; fix this by keeping your shoulders down and back, focusing on squeezing your shoulder blades together.
- Using momentum to pull the band reduces the tension on your target muscles and diminishes effectiveness; fix this by performing the movement slowly and deliberately, focusing on muscle contraction over speed.
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Get Ellim — FreeQuestions
What muscles does Band Close Grip Row work?
Band Close Grip Row primarily targets Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers. Secondary muscles include Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior.
Is Band Close Grip Row good for beginners?
Band Close Grip Row is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Band Close Grip Row?
You need Band to perform Band Close Grip Row. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Band Close Grip Row?
Maintain a tall, upright posture throughout the movement to maximize back engagement and prevent rounding of the spine. Focus on initiating the pull with your back muscles, imagining your elbows driving backward, rather than primarily pulling with your biceps. Control the eccentric (return) phase of the movement, allowing the band to slowly stretch your back muscles under tension, which enhances muscle growth. Keep your wrists straight and aligned with your forearms to avoid strain and ensure proper force transfer to the back muscles.
What are common mistakes when doing Band Close Grip Row?
Rounding the back during the pull reduces back muscle activation and can strain the lower spine; fix this by maintaining a straight, upright posture and engaging your core. Shrugging the shoulders up towards the ears during the pull over-activates the upper traps instead of the lats; fix this by keeping your shoulders down and back, focusing on squeezing your shoulder blades together. Using momentum to pull the band reduces the tension on your target muscles and diminishes effectiveness; fix this by performing the movement slowly and deliberately, focusing on muscle contraction over speed.
Related exercises
Band Standing Single Arm Twist Row
Back · Infraspinatus · Band
Band Bent Over Lat Pulldown
Back · Latissimus Dorsi · Band
Band Alternate Lat Pulldown with Twist
Back · Latissimus Dorsi · Band
Resistance Band Bent Over Neutral Grip Row
Back · Infraspinatus · Resistance Band
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
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Free · iPhone only · Available on the App Store