Band Close Grip Row
Description
The band close-grip row is a band rowing variation with hands positioned close together for increased bicep involvement and lower lat emphasis. It can be performed seated or standing, mimicking a close-grip cable row.
Muscle Group
Equipment Required
Band Close Grip Row Instructions
- Anchor a resistance band at chest height in front of you, or sit on the floor with band looped around your feet.
- Grip both ends of the band with hands close together (6 to 12 inches apart), palms facing each other.
- Start with arms extended forward.
- Row the band toward your lower ribs by driving your elbows back along your sides.
- Squeeze your lats and biceps at the end of the row.
- Slowly extend forward under control.
- Keep your torso upright.
- Use a thicker band for more resistance.
Band Close Grip Row Form & Visual
Band Close Grip Row Benefits
- Close grip increases bicep involvement
- Emphasizes the lower lats
- Mimics close-grip cable row
- Highly portable
- Easy to scale
- Builds back thickness
Band Close Grip Row Muscles Worked
- Latissimus dorsi (lower fibers)
- Biceps brachii (increased)
- Trapezius (middle)
- Rhomboids
Band Close Grip Row Variations & Alternatives
- Band Seated Row
- Cable Close-Grip Seated Row
- Band Kneeling Pulldown
- Band Wide-Grip Row
- Single-Arm Band Row
