Band Close Grip Row

Band Close Grip Row


This exercise involves using a resistance band to perform a rowing motion with a close grip, targeting the muscles of the back and arms. The band provides variable resistance throughout the movement, making it a challenging and effective exercise for building strength and muscle.

Muscle Group

Equipment Required

Band Close Grip Row Instructions

  1. Stand with your feet shoulder-width apart and hold a resistance band with both hands, palms facing each other.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
  3. Bring your elbows close to your sides and pull the band towards your chest, squeezing your shoulder blades together.
  4. Pause for a moment at the top of the movement, then slowly release the band back to the starting position.
  5. Repeat for the desired number of repetitions.

Band Close Grip Row Form & Visual

Band Close Grip Row

Band Close Grip Row Benefits

  • Targets the upper back muscles, including the rhomboids, trapezius, and rear deltoids
  • Improves posture and spinal alignment
  • Strengthens the grip and forearm muscles
  • Can be done with resistance bands, making it a convenient exercise to do at home or while traveling
  • Allows for a greater range of motion compared to traditional barbell rows

Band Close Grip Row Muscles Worked

  • Rhomboids
  • Trapezius
  • Biceps
  • Forearms

Band Close Grip Row Variations & Alternatives