Standing Exercise Band Low Row

Hiking up Stone Mountain is a great workout by itself, but pulling out the exercise bands and getting a little workout on the top makes it really great.  Windy, cool, sun shinning, it was a great day for a workout.  So I found a little tree and attached my exercise band to the bottom so I could do some low rows.  By finding a beautiful location to do the low row, my workout seemed easier than normal, I can't wait to go back!

Low Row

Primary Muscles Used

Standing Row Muscles Used

Exercise Band Low Row Instructions

  • Choose an exercise band or bands that have the correct resistance for your goals.
  • For the exercise band low row attach the band to an anchor point close to the ground.  You can use a tree, door jam, railing, eye bolt, anything that is secured properly.
  • As you step back make sure that each side is even in length, if not, the longer side will be easier and you won't work your muscles evenly, creating imbalance.
  1. Stand up and hold the handles with your hands, arms extended in front of your hips, palms facing each other.
  2. Pull the handles back towards your abdomen as you squeeze your shoulder blades together.
  3. Pause and allow them to slowly return to the starting position.
  4. Keep your back straight and still throughout.
  5. Repeat.
Exercise Band Standing Row Demonstration

Tim's list of benefits for the Exercise Band Low Row

  • By standing you are using a great number of stabilizer muscles.
  • The standing row with an exercise band is a great way to begin working on core and balance.  Since you are pulling with both arms at one time and both feet stable on the ground, it is the easiest type of functional training, and a great way to begin the process.
  • By using exercise bands the amount of resistance increases as you stretch the bands more.  This is especially beneficial with this exercise since your muscles are stronger as they get closer to the peak contraction, this means you get added resistance as your muscles get to the stronger part of the lift.
  • Since exercise bands are a rubber band, you must keep your core tight and use stability while performing the standing row or you will lose your balance.
  • By bending over you are increasing your lower back involvement in the exercise.  Strengthening your lower back can reduce lower back pain and helps to support your core.

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