StrengthIn review

Band Row

A standing horizontal pull that brings a chest-height band to the lower ribs.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Horizontal pull
Modality: Strength
Difficulty: Beginner
Mechanic: Unknown
Force: Unknown
Laterality: Bilateral
Impact: Low
Trains where: Gym, Home
At home: Yes

How to do it

Set up

Anchor the band at chest height and hold one end in each hand.
Stand facing the anchor and step back until the band has tension with straight arms.

Do the rep

Pull the elbows back until the hands reach the lower ribs.
Let the arms return to straight under control.

What counts as a rep

A rep counts when the hands reach the lower ribs without leaning back and the arms return to straight.

One rep starts with straight arms, brings the hands to the lower ribs without leaning back, and ends after a controlled return to straight arms.

Breathing

Exhale as the hands reach the ribs; inhale as the arms return.

Cues

Stand tall.
Pull the elbows behind you.
Use a stronger band when the reps get easy.

Common mistakes

Leaning back
What you seeThe torso moves away from the anchor to finish the pull.
FixStep closer to the anchor or use a lighter band.
A still torso keeps the work in the row.
Shrugging
What you seeThe shoulders rise toward the ears during the pull.
FixKeep the neck long and draw the elbows back.
Low shoulders keep the pull directed to the back.

Stop the set if

Stop if you feel sharp pain.
Stop if the band slips on the anchor or shows a tear.
End the set when you cannot meet the stated range under control.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Latissimus dorsi · moderate confidence
Upper back · moderate confidence
Biceps · moderate confidence

Assisting

Rear deltoids · moderate confidence
Forearms and grip · moderate confidence

Equipment

Resistance band

Anchor the band at chest height around a fixed post or a low bar. Do not anchor it in a door.

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Camera candidate

How this page was checked

Draft. A coach reviewer has not signed this off yet.

Draft text is original copy for Wave 2 batch 1, written from the blueprint CSV row and the Wave 2 rules page of 2026-10-12. No human review is complete.
Technique, cues, rep standard, breathing, stop cues, and error corrections need independent sources and the assigned review tier (blueprint two-source rule).
Programming roles, skill tier, failure cost, timed use, goal fit, and equipment follow the rules page; the switch-on PR must confirm them.
Anatomy uses the CSV planning hints; the assigned review tier must confirm it.
Legacy relations and engine edges stay empty until the progression ladder lane and S2-CAT-005.
Timed use and goal fit copy ex_seated_cable_row, the closest Wave 1 record.
The CSV lists an anchor or a pull-up bar. A row needs a chest-height anchor, so the record drops the optional pull-up bar and names the anchor in the setup text.
Band resistance has no kg value. The prescription is reps only, and a cue asks for a stronger band when the reps get easy.

All instruction and editorial text in this record is original draft copy written for Allena. Planning metadata comes from the internal Wave-2 blueprint CSV.

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