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Kneeling Back Row With Bands

Area Targeted: Outer Back

Kneeling Back Row With Tube Bands is a great exercise for working the largest muscles in the back muscle group. This style of row has some advantages over standing rows because the kneeling position keeps your body more firmly anchored to the floor.



Anchor: Secure the band(s) to the door with the door anchor at knee height.

Bands: Attach each end of the band(s) to a handle.

Body Positioning: Grip a handle in each hand and kneel down with one knee of the floor 3 to 4 feet from the door while facing the door. Keep your head straight and chest up.


Pull the handles back until your hands are by your chest. Return to the starting position (controlling the resistance). Repeat.


1. Hold the handles with a loose grip and squeeze you shoulder blades together as you pull back.

2. As you pull back, keep your arms tight to your body, and forearms parallel with the floor.


Kneeling Straight Arm Lat Extension


Kneeling One Arm Back Row

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