Band Close Grip Row
- Target muscle
- Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
- Synergist muscles
- Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior
- Equipment
- Band
- Body part
- Back
- Type
- Strength
The band close grip row is a horizontal pulling exercise that builds the back using only a resistance band. With your hands set close together, it primarily targets the lats, teres major and minor, infraspinatus, and the lower and middle trapezius, while the biceps, brachialis, brachioradialis, and rear delts assist. It's a joint-friendly, travel-friendly way to train back thickness and pulling strength.
How to do the Band Close Grip Row
- 1Anchor the band securely at roughly chest height to a sturdy post or door anchor, then sit or stand facing the anchor with feet about hip-width apart.
- 2Grip the band with both hands set close together, palms facing each other, and step back until the band has light tension at full arm extension.
- 3Brace your core, set a tall chest, and pull your shoulder blades down and slightly together.
- 4Drive your elbows straight back along your sides, keeping them tucked close to your torso as you row the band toward your lower ribs.
- 5Squeeze your back at the end range until your hands reach the sides of your abdomen, keeping your wrists straight.
- 6Pause briefly while keeping the shoulder blades retracted, then control the band back to full extension without letting it snap you forward.
- 7Reset your posture and complete your reps with the same controlled tempo.
- 8On the final rep, return the band under control and step forward to release the tension safely.
Form tips
- Lead the pull with your elbows rather than your hands so the lats and mid-back do the work instead of the arms.
- Keep your torso upright and still — avoid rocking back to swing the weight; the movement should come from your arms and shoulder blades.
- Pull the band to your lower ribs, not your chest, to keep the elbows tucked and the lats loaded through a full close-grip range.
- Increase the difficulty by stepping further from the anchor or doubling the band rather than rushing the reps.
Common mistakes
- Rounding the upper back and letting the shoulders roll forward, which shifts load off the lats and stresses the shoulder joint.
- Leaning the torso back to yank the band, using momentum instead of the back muscles and reducing tension on the target muscles.
- Shrugging the shoulders up toward the ears, which recruits the upper traps instead of the lower and middle traps you're trying to train.
- Letting the band recoil quickly on the way out, skipping the eccentric where much of the back-building stimulus happens.
- Flaring the elbows wide, which turns the close-grip row into a high pull and takes the lats out of the movement.
Frequently asked questions
What muscles does the band close grip row work?
It primarily works the lats, teres major and minor, infraspinatus, and the lower and middle trapezius. The biceps, brachialis, brachioradialis, and rear deltoids assist as synergists.
Is the band close grip row good for beginners?
Yes. The band provides smooth, scalable resistance with no heavy load on the spine, so beginners can learn the rowing pattern safely and adjust difficulty by changing band tension or distance from the anchor.
How do I make the band close grip row harder?
Step further from the anchor for more tension, use a thicker band, or double the band over. You can also slow the eccentric and add a pause at the squeezed position to increase time under tension.
How many sets and reps should I do?
Because bands keep tension high, this exercise suits higher reps. Aim for 3–4 sets of 12–20 reps with a controlled tempo, stopping a rep or two short of failure to keep your form clean.
Where should I feel the band close grip row?
You should feel it across your mid-back and lats, especially as you squeeze your shoulder blades at the end of the pull. If you mostly feel your biceps, lead with your elbows and focus on retracting the shoulder blades.
