Band Close-Grip Row
Expert Advice
Keep your elbows close to your body to maximize the engagement of your lats and minimize the involvement of your biceps.
How-to-do Steps
- Secure the band at waist height and stand facing the anchor point.
- Grasp the band with both hands close together, palms facing each other.
- Pull the band towards your waist, keeping your elbows close to your sides.
- Squeeze your shoulder blades together at the end of the movement.
- Slowly return to the starting position and repeat for the desired number of repetitions.
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Muscles Worked
Band Close-Grip Row primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Band. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders30%
Lats30%
Traps20%
Secondary
Biceps10%
Forearms10%
Equipment
Band
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Band Close-Grip Row work?
Band Close-Grip Row primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms. It is classified as a Strength exercise performed with Band.
How many sets and reps should I do for Band Close-Grip Row?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Band Close-Grip Row suitable for beginners?
Yes, Band Close-Grip Row is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
