Band straight-back standing row
- Synergistenmuskeln
- Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
- Equipment
- Band
- Körperregion
- Back
- Typ
- Strength
The band straight-back standing row is a resistance-band pulling exercise that targets the mid-back — the lats (latissimus dorsi), teres major and minor, infraspinatus, and the lower and middle trapezius. The posterior deltoids, brachialis, brachioradialis, and lower chest assist. Performed standing with a band anchored in front of you, it builds back thickness and pulling strength anywhere, with no machine needed.
Band straight-back standing row: So führst du sie aus
- 1Anchor the band securely at roughly chest height — around a power-rack upright, a door anchor, or a fixed post — and grab one handle in each hand.
- 2Step back until the band is taut with your arms extended in front of you, then set your feet shoulder-width apart with knees slightly bent.
- 3Brace your core, keep your back flat and straight, and stand tall with your chest up and shoulders down.
- 4Pull the handles toward your lower ribs by driving your elbows straight back, leading with the elbows rather than the hands.
- 5Squeeze your shoulder blades together at the end of the pull and hold for a beat, keeping your wrists neutral.
- 6Return the handles forward under control, resisting the band as your arms straighten and your shoulder blades spread apart.
- 7Complete your reps, then step toward the anchor to release the band tension safely.
Technik-Tipps
- Keep your torso upright and motionless — let your arms and shoulder blades do the work instead of rocking back to help the band.
- Drive your elbows back and close to your sides to bias the lats and mid-back rather than the rear shoulders.
- Step farther from the anchor for more starting tension, or closer for less — adjust distance to match the resistance you want.
- Pause briefly with the shoulder blades retracted on every rep to build a stronger mind-muscle connection in the back.
Häufige Fehler
- Leaning back or swinging the torso to move the band, which uses momentum instead of the back muscles and reduces the effective load.
- Rounding the upper back and letting the shoulders roll forward, which puts the spine in a weak position and takes tension off the lats.
- Shrugging the shoulders up toward the ears, which shifts work to the upper traps instead of the mid-back and lower traps.
- Letting the band snap the arms forward on the return, which kills muscular tension and wastes the lengthening half of the rep.
Häufig gestellte Fragen
What muscles does the band straight-back standing row work?
It targets the lats, teres major and minor, infraspinatus, and the middle and lower traps, with the rear deltoids, brachialis, brachioradialis, and lower chest assisting.
How do I make the band row harder or easier?
Adjust your distance from the anchor — stepping farther back increases band tension and difficulty, while stepping closer reduces it. You can also switch to a thicker, heavier band.
Is the band straight-back standing row good for beginners?
Yes. The band offers smooth, joint-friendly resistance and is easy to scale, making it a good way to learn a clean rowing pattern and build back strength.
How many sets and reps should I do?
For most lifters, 3–4 sets of 12–20 reps works well with a band, since the resistance is lighter — focus on a controlled squeeze and full range rather than heavy load.
Where should I feel this exercise?
You should feel it across your mid-back and lats as you pull, with a clear squeeze between your shoulder blades. If you mostly feel your upper traps, stop shrugging and drive the elbows lower.
