Resistance Band Kneeling Row
The Resistance Band Kneeling Row is a one-arm Back exercise that works the Lats (Outer Back) from a hands-and-knees position. The low door anchor lets the Lats stretch as your arm reaches toward the door, then contract as you pull the handle back below your chest.
- Muscles Worked
- Lats (Latissimus Dorsi) · also Mid Back (Rhomboids, Trapezius), Rear Shoulders, Biceps
- Equipment
- Door anchor, 1 handle
Set Up
- Anchor:
- Secure the band(s) in the door with the door anchor at the bottom of the door.
- Bands:
- Clip both ends of the band(s) to one handle and grip it with one hand.
- Body Position:
- Get on your hands and knees 4 to 5 feet from the door, facing it, with your back straight. Reach your working arm straight toward the door anchor, palm facing up, and let that shoulder rise toward your ear.
Movement
Pull the handle back, away from the door, until your hand is below your chest. Return to the starting position under control and repeat, then switch arms.
Points To Remember
- Grip the handle loosely and pull through your elbow.
- Draw your working shoulder down as you pull.
Questions About The Kneeling Row
What muscles does the Resistance Band Kneeling Row work?
The Resistance Band Kneeling Row mainly works the Lats (Latissimus Dorsi). It also works the Mid Back (Rhomboids, Trapezius), Rear Shoulders and Biceps.
Why let the shoulder rise at the start of the Resistance Band Kneeling Row?
Letting the shoulder rise toward your ear at the start of the Resistance Band Kneeling Row puts the Lat on a full stretch. Pulling the shoulder down as you row then makes the Lat do the work, not just the arm.