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
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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