How to do a Handle Band Row
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Handle Band Row
Workouts with Handle Band Row
Instructions for Proper Form
Targeting the back, shoulders, and biceps, the Handle Band Row mimics rowing movements with resistance bands. This exercise improves back strength and posture, offering a convenient and effective alternative to machine rows, with the added benefit of portability.
- Stand upright with your feet hip width apart and a resistance band underneath the middle of both feet holding the handles so that your palms are facing each other.
- Lean your torso forward and push hips backward to create a 45 degree angle with your torso and hold this position throughout the movement.
- Pull the handles up to your lower chest bringing your elbows past the sides of your torso.
- Return the handles to the starting position.
Fitbod workout plans
Take the guesswork out of training.
Follow a personalized plan that adapts as you get stronger.
Generate My PlanSets & Reps Calculator
Average Handle Band Row standards by male, female, gender, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner3sets9reps1 Set Max10reps
- intermediate4sets9reps11reps
- advanced4sets10reps12reps
Enter your stats to calculate your Sets & Reps
Alternative Exercises to Handle Band Row
1. Dumbbell Bent Over Row
94.4 mSCORESWAPPED 539 TIMESDumbbell Bent Over Row is a compound exercise that primarily targets the back, but also hits biceps. The use of dumbbells helps prevent compensating for any discrepancies in strength between sides, as well as adds more instability to the movement compared to equipment like barbells. This can be a great addition to any back workout for building muscle mass and strength.
2. Dumbbell Bent Over Reverse Fly
81.9 mSCORESWAPPED 309 TIMESDumbbell Bent Over Reverse Fly is an isolation exercise that primarily targets the posterior deltoids (back of the shoulder). The use of dumbbells helps prevent compensating for strength discrepancies between sides. Leaning forward during the exercise allows for better isolation of the targeted shoulder muscles while also recruiting some muscle activation in the upper back.
3. Handle Band Straight-Arm Pulldown
47.8 mSCORESWAPPED 257 TIMESThe Handle Band Straight-Arm Pulldown targets the lats and upper back, utilizing a resistance band with handles for a smooth, consistent pull. This exercise emphasizes lat engagement without bending the elbows, offering a unique variation that can improve posture and increase back strength.
- Beginner
- Back
- Handle Bands
4. Dumbbell Row
99.9 mSCORESWAPPED 233 TIMESThis compound movement primarily targets the back, but also hits the shoulders and biceps, as well as requiring some core activation for stability. By bracing yourself on the flat bench, you can position your torso parallel to the ground, without needing specific equipment. This is a great exercise with or without limited equipment, and a staple in many back workouts.
5. Handle Band Lat Pulldown
56.6 mSCORESWAPPED 204 TIMESThis variation targets the latissimus dorsi, utilizing a handle band to simulate the lat pulldown machine movement. It offers the benefits of portability and adjustable resistance, improving upper body strength and back definition with a focus on proper form and engagement.
- Beginner
- Back
- Handle Bands
6. Cable Row
99.8 mSCORESWAPPED 186 TIMESCable Row is a compound movement that primarily targets your back, but also hits your shoulders and biceps. This exercise is often done with a specific cable machine that sets you into the perfect position, but you can also use an adjustable cable to have more control over the direction your resistance is coming from. This is a great exercise for building muscle mass and strength in your back, and is a common addition to most upper body or pull workouts.
7. Handle Band Rear Deltoid Fly
49.8 mSCORESWAPPED 158 TIMESThis exercise isolates the rear deltoids, using a handle band to execute the fly movement. It enhances shoulder stability and posture by engaging the often-neglected rear deltoids, offering a more controlled and effective workout than traditional free weights.
- Beginner
- Back
- Handle Bands
8. Incline Dumbbell Row
90.5 mSCORESWAPPED 152 TIMESThis is a compound exercise that primarily targets your back. It’s a variation on the more standard Bent Over Row, that uses an incline bench to stabilize your upper body. This added stability ensures that you can't assist yourself by recruiting other muscle groups. The added stability also allows you to focus on moving the weight rather than stabilizing your upper body in the right position.
9. Bent Over Barbell Row
97.1 mSCORESWAPPED 145 TIMESBent Over Barbell row is a compound movement that primarily targets your back, but also hits your shoulders, traps, and biceps. The use of a barbell adds more stability to this movement compared to something like dumbbells which can help you focus on exerting strength rather than stabilizing the movement. It’s a great exercise for building strength, and can be a way to start learning more advanced exercises like Olympic Lifts.
10. Kettlebell Row
66.1 mSCORESWAPPED 138 TIMESKettlebell Row is a compound exercise that primarily targets the back. The use of a single kettlebell, and the position of your torso adds instability to the movement, and forces you to brace your core to maintain good posture. In addition, targeting one side at a time allows you to focus your attention on that side which can improve muscle activation, and help prevent any compensating for strength discrepancies between sides.
- Beginner
- Back
- Kettlebells