# Standing Close Grip Resistance Band Row

A standing band row where both hands hold one handle close together and pull from straight arms to the chest. It trains the mid-back and lats, with the rear delts and biceps assisting.

- Beginner · Compound
- Equipment: Resistance bands
- HD video: https://media.seto.fit/exercises/band-close-grip-row/video/female.mp4
- HTML: https://seto.fit/exercises/standing-close-grip-resistance-band-row/

## Muscles worked

- Rhomboids: 8/10
- Lats: 7/10
- Rear delts: 6/10
- Biceps: 5/10
- Traps: 4/10
- Forearms: 3/10

## How to do the Standing Close Grip Resistance Band Row

1. Face the anchor, both hands on one handle, arms straight.
2. Step back until the band is taut, torso upright.
3. Pull the handle to your chest, elbows back and down.
4. Extend your arms slowly, keeping tension in the band.

### Full technique — 7 steps

1. Anchor a resistance band at chest height and attach a single handle.
2. Stand facing the anchor with feet about hip width apart and hold the handle with both hands, thumbs up.
3. Step back until the band is taut with your arms straight in front of you at shoulder height.
4. Tighten your stomach and keep your torso upright without leaning back.
5. Pull the handle toward your chest by driving your elbows back and down.
6. Squeeze your shoulder blades together when your hands reach your chest.
7. Extend your arms again under control until your elbows are straight, keeping tension in the band.

## Common mistakes

- Leaning back to move weight
- Shrugging shoulders during the pull
- Stopping short of full reach
- Letting the band snap back
- Yanking the handle with momentum

## Form cues

- Drive elbows back
- Torso upright
- Keep shoulders down
- Don't shrug up
- Reach fully forward

## How much to do

- **Strength**: 3–4 sets of 8–10 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, pause 1 s, lift 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 1 s
- **Endurance** (good fit): 2–3 sets of 20–25 reps · rest 45 s · 3–4 reps in reserve · lower 1 s, lift 1 s

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

## Quick answers

### What muscles does the Standing Close Grip Resistance Band Row work?

Primary: Rhomboids 8/10, Lats 7/10. Also works: Rear delts 6/10, Biceps 5/10, Traps 4/10, Forearms 3/10.

### Which joints does the Standing Close Grip Resistance Band Row load?

Shoulder: low, Elbow: low.

### When should I do the Standing Close Grip Resistance Band Row in a workout?

Accessory. Goes after the main lifts. ≈ 7 min with rest.

### How many sets and reps of the Standing Close Grip 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 20–25 reps, rest 45 s, 3–4 reps in reserve.

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