Resistance Band Rows for Upper Back and Shoulder Strength
Movement card
| Body area | Whole body and breathing |
|---|---|
| Also called | resistance band rows, band rows |
| Works | upper back, shoulders, arms |
| Type | Strength |
| Position | Seated or standing |
| Hold | Not a hold |
| Reps | 8 to 12 |
| Sets | 2 |
| Sides | Both sides together |
| How often | 2 to 3 times per week on non-consecutive days. |
| Equipment | Resistance band, chair |
| Office visibility | Medium |
Resistance band rows are a strength exercise that uses an elastic band to create tension. While seated or standing, you pull the band toward your chest, squeezing your shoulder blades together to work the muscles of your upper body.
This movement is often used by people who spend a lot of time sitting at a desk. It helps strengthen the muscles that support posture, offering a useful break from hunching over a computer.
What the resistance band rows works
This exercise targets the muscles in your upper back, particularly those between your shoulder blades. It also works the muscles at the back of your shoulders and in your arms.
How to do it
Starting position: Sit or stand tall facing a sturdy anchor point for your band, like a doorknob or desk leg. Hold the ends of the band with both hands, arms extended straight in front of you with light tension on the band.
- Keep your back straight and your core engaged.
- Squeeze your shoulder blades together and pull the band towards your torso.
- Keep your elbows tucked in close to your sides.
- Pause for a moment when your hands are beside your chest.
- Slowly and with control, extend your arms back to the starting position.
What you should feel
You should feel the muscles in your upper back and the back of your shoulders engaging as you pull the band. This movement should not cause any sharp pain in your back, shoulders, or arms.
Common mistakes
- Shrugging your shoulders up toward your ears.
- Rounding your back or leaning forward.
- Letting the band snap back without control.
- Pulling with your arms only, instead of squeezing your shoulder blades.
Make it easier or harder
- Easier: Use a band with lighter resistance.
- Easier: Move closer to the anchor point to reduce the tension.
- Easier: Perform the motion without a band to practice the form.
- Harder: Use a band with heavier resistance.
- Harder: Move farther away from the anchor point to increase the tension.
- Harder: Hold the squeezed position for two to three seconds on each repetition.
Fitting it into a desk day
This exercise is a good way to take a break from keyboard work. Because it requires a resistance band and an anchor point like a desk leg, it has a medium level of visibility in an office. A band can be stored easily in a desk drawer when not in use.
Quick questions
How many reps of band rows should I do?
Aim for eight to twelve repetitions per set, and complete two sets. This exercise can be done two to three times per week on days you are not doing other upper body work.
How can I make resistance band rows easier?
To make the exercise easier, you can use a band with lighter resistance. You can also move closer to the anchor point to reduce the band’s tension.
What are some common mistakes with band rows?
Common mistakes include shrugging your shoulders toward your ears or rounding your back. Also, avoid pulling only with your arms instead of squeezing your shoulder blades together.
When to see a doctor or physio
Stop this exercise and consult a doctor or physical therapist if you experience certain symptoms. These include sharp or radiating pain, or numbness and tingling in your arms or hands.
- Sharp, stabbing, or radiating pain in your back, shoulder, or arm.
- Numbness or tingling in your arms or hands.
Skip it or ask first if:
- You have a recent or unhealed shoulder, elbow, or upper back injury.
- You have had recent surgery on your shoulder, back, or arms.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.