Standing Row
The standing row is a practical resistance band exercise for strengthening your upper back, shoulders, and arms. It also helps improve posture and teaches you to stay stable while pulling against horizontal resistance.
Equipment Needed
- Resistance band with handles
- Secure wall, door, or post anchor set around waist to lower-rib height
Muscle Groups Targeted
- Upper back (rhomboids, rear deltoids)
- Lats
- Biceps
- Core
How to Do a Standing Row
- Secure the resistance band in front of you at about waist to lower-rib height.
- Stand facing the anchor point with your feet hip-width apart, holding one handle in each hand.
- Step back until there is light tension in the band, with your arms extended in front of you.
- Keep your chest lifted, back flat, knees soft, and body steady.
- Pull the handles toward your ribs by driving your elbows back.
- Pause briefly, then extend your arms forward again with control.
- Keep the movement smooth and repeat for your chosen number of reps.
Start position
Pull the handles toward your ribs
Tips for Success
- Use a secure anchor point before starting.
- Do not round through your upper back.
- Think about squeezing your shoulder blades together with each rep.
- Keep your neck relaxed and your head in a natural position.
- Use band tension you can control throughout the movement.
- If your shoulders, elbows, or back feel off, adjust early and focus on training around injury.
The standing row is a simple band-based pulling movement that builds back strength, supports posture, and fits easily into most strength routines.
When to Use This Exercise
The standing row works well in full-body and upper-body training sessions. It is a useful option at home with a resistance band, and it pairs naturally with movements like the single arm row.
Start with controlled reps and focus on feeling the work through your back rather than simply pulling harder on the band.
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