How to do a Mini Loop Band Kneeling Row

Authored by Fitbod

About Mini Loop Band Kneeling Row

Sets Logged
333,413
Popularity Rank
414th
Difficulty
Beginner
Back Strength
73 mSCORE 27th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Similar to other row variations, this compound movement primarily targets your back. By targeting each side of the body independently, you add some instability to the movement, which will help account for any differences in strength between sides. In addition the use of a mini loop band means that the tension will increase as you progress through the movement.

  1. Lower into a half kneel position with your left knee on the floor and your right knee in front.
 Place a band underneath your right foot and grab ahold of the band with your right hand with your right arm extended next to your side.
 Bend your right elbow past your side until your right fist is next to your torso.
 Control the band to the starting position and repeat with the opposite side.

Common Mistakes

  • Varying Tension with Bands

    Resistance increases as you stretch a band. Make sure you’re using a band that allows you to move through your full range of motion. The resistance may feel too light during parts of the movement.

  • Over Recruiting Biceps

    While your biceps should be involved, you should be feeling a majority of the tension in your back. Try focusing on driving your elbow back instead of bringing the weight towards your chest. This mindset shift will help you recruit the proper muscle groups for this exercise.

  • Back Flat

    Keeping your back flat is essential to maintaining proper form with this exercise. It’s very common to see your back start to round as you become fatigued. Focus on keeping your core engaged, and shoulders back.

Reps & Weight: How much to lift

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.

  • beginner
    3
    sets
    7
    reps
    1 Set Max
    8
    reps
  • intermediate
    4
    sets
    7
    reps
    9
    reps
  • advanced
    4
    sets
    8
    reps
    10
    reps

Enter your stats to calculate your Reps & Weight