About this exercise
A resistance band row performed with a close, narrow grip that emphasizes the middle back and rhomboids. The close grip increases elbow travel behind the torso, deepening the squeeze of the mid-back muscles with each rep.
Band Close-Grip Row
Step by step instructions, muscle activation and variants for the Band Close-Grip Row.
EasyRear shouldersTrapezius
How to Perform
- Sit on the floor and loop the resistance band around your feet, or anchor it to a low fixed point
- Hold both ends of the band with a close, neutral grip, palms facing each other
- Sit upright with a slight lean back and arms extended in front of you
- Drive your elbows back close to your body, pulling the band toward your lower chest or abdomen
- Squeeze your shoulder blades together firmly at the end of the pull
- Hold for a brief moment, then slowly extend your arms back to the start
- Keep your torso stable and avoid rounding your lower back
Muscle Activation
Primary
Rear shouldersTrapeziusMiddle back
Secondary
BicepsOuter forearm
Common Mistakes
Common mistakes content is coming soon.
About the Band Close-Grip Row
The Band Close-Grip Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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