# Half Kneeling Resistance Band Row

A half-kneeling band row with the elbows flared out at shoulder height. Trains the rear delts and upper back, and the kneeling base keeps the legs out of the pull.

- Beginner · Compound
- Equipment: Resistance bands
- HD video: https://media.seto.fit/exercises/resistance-band-cable-row/video/male.mp4
- HTML: https://seto.fit/exercises/half-kneeling-resistance-band-row/

## Muscles worked

- Rear delts: 8/10
- Rhomboids: 8/10
- Traps: 6/10
- Infraspinatus: 4/10
- Lats: 4/10
- Biceps: 4/10

## How to do the Half Kneeling Resistance Band Row

1. Kneel on one knee, holding a band handle in each hand at shoulder height.
2. Start with your arms extended straight ahead, palms facing down.
3. Pull the handles back, driving your elbows out wide at shoulder height.
4. Slowly return your arms forward, keeping a gentle pull on the band throughout.

### Full technique — 7 steps

1. Anchor the band at about shoulder height when kneeling and hold one handle in each hand.
2. Kneel on one knee with the other foot flat in front and your torso upright.
3. Set up far enough from the anchor that the band is taut with arms extended straight in front of you, palms facing down.
4. Tighten your stomach, squeeze your glutes, and keep your ribs in line with your pelvis.
5. Pull the handles back by driving your elbows out wide at shoulder height.
6. Finish with your elbows behind your torso and your shoulder blades drawn together.
7. Return your arms forward until fully extended while keeping tension on the band.

## Common mistakes

- Elbows dropping below shoulders
- Shrugging shoulders toward ears
- Leaning back to finish reps
- Twisting the torso to finish reps
- Cutting off the bottom stretch

## Form cues

- Keep elbows flared
- Drive elbows back
- Don't shrug up
- Keep torso fixed
- Keep wrists neutral

## How much to do

- **Strength**: 3–4 sets of 8–10 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Muscle growth** (good fit): 3–4 sets of 12–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Suspension trainer**: [Single Arm Suspension Trainer Rear Delt Row](https://seto.fit/exercises/single-arm-suspension-trainer-rear-delt-row/), [Suspension Trainer Face Pull](https://seto.fit/exercises/suspension-trainer-face-pull/)
- **Kettlebell**: [Kettlebell Rear Delt Row](https://seto.fit/exercises/kettlebell-rear-delt-row/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Half Kneeling Resistance Band Row — Beginner**
- Harder: [Chest Supported Dumbbell Rear Delt Row](https://seto.fit/exercises/chest-supported-dumbbell-rear-delt-row/) — Beginner
- Harder: [Bent Over Dumbbell Face Pull](https://seto.fit/exercises/bent-over-dumbbell-face-pull/) — Intermediate

## Quick answers

### What muscles does the Half Kneeling Resistance Band Row work?

Primary: Rear delts 8/10, Rhomboids 8/10. Also works: Traps 6/10, Infraspinatus 4/10, Lats 4/10, Biceps 4/10.

### Which joints does the Half Kneeling Resistance Band Row load?

Knee: low, Shoulder: low, Elbow: low.

### When should I do the Half Kneeling Resistance Band Row in a workout?

Accessory. Goes after the main lifts. ≈ 6 min with rest.

### How many sets and reps of the Half Kneeling Resistance Band Row?

Strength: 3–4 sets of 8–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 12–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Half Kneeling Resistance Band Row?

Suspension trainer: Single Arm Suspension Trainer Rear Delt Row, Suspension Trainer Face Pull. Kettlebell: Kettlebell Rear Delt Row.

### What is a harder version of the Half Kneeling Resistance Band Row?

Chest Supported Dumbbell Rear Delt Row (Beginner), Bent Over Dumbbell Face Pull (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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