How to do the Standing Close Grip Resistance Band Row
- Face the anchor, both hands on one handle, arms straight.
- Step back until the band is taut, torso upright.
- Pull the handle to your chest, elbows back and down.
- Extend your arms slowly, keeping tension in the band.
Full technique — 7 steps
- Anchor a resistance band at chest height and attach a single handle.
- Stand facing the anchor with feet about hip width apart and hold the handle with both hands, thumbs up.
- Step back until the band is taut with your arms straight in front of you at shoulder height.
- Tighten your stomach and keep your torso upright without leaning back.
- Pull the handle toward your chest by driving your elbows back and down.
- Squeeze your shoulder blades together when your hands reach your chest.
- 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
Compared with similar variants
| Standing Close Grip 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 |
| Shoulder | low | low | low | low |
| Elbow | 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
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.
