How to do the Half Kneeling Resistance Band Row
- Kneel on one knee, holding a band handle in each hand at shoulder height.
- Start with your arms extended straight ahead, palms facing down.
- Pull the handles back, driving your elbows out wide at shoulder height.
- Slowly return your arms forward, keeping a gentle pull on the band throughout.
Full technique — 7 steps
- Anchor the band at about shoulder height when kneeling and hold one handle in each hand.
- Kneel on one knee with the other foot flat in front and your torso upright.
- Set up far enough from the anchor that the band is taut with arms extended straight in front of you, palms facing down.
- Tighten your stomach, squeeze your glutes, and keep your ribs in line with your pelvis.
- Pull the handles back by driving your elbows out wide at shoulder height.
- Finish with your elbows behind your torso and your shoulder blades drawn together.
- 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
Compared with similar variants
| Half Kneeling Resistance Band Row | Barbell Bent Over Row | Single Arm Dumbbell Row | Seated Machine Row | |
|---|---|---|---|---|
| Level | Beginner | Intermediate | Beginner | Beginner |
| Technique to learn | easy | moderate | moderate | easy |
| How tiring | low | high | moderate | moderate |
| Knee | low | — | — | — |
| Shoulder | low | low | low | low |
| Equipment | Resistance bands | Barbell | Dumbbells, Flat bench | Seated row machine |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Suspension trainer
Kettlebell
- Kettlebell Rear Delt Row Harder
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
- Harder Chest Supported Dumbbell Rear Delt Row
- Harder Bent Over Dumbbell Face Pull
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).
