Bilateral Resistance Band Row

Exercise Overview

The bilateral resistance band row is an upper-extremity strengthening exercise that combines shoulder extension, scapular retraction, and elbow flexion against anchored band resistance.

Clinical Purpose

Used to strengthen the posterior shoulder and upper-back musculature while improving scapular control and horizontal pulling capacity.

Primary Muscles

Latissimus dorsi, middle trapezius, rhomboids, and posterior deltoid.

Secondary contribution from the biceps and other elbow flexors.

How to Perform

Anchor a resistance band securely in front of the body at approximately chest height.

Grasp one end of the band in each hand and step backward until appropriate tension is established. Maintain a stable athletic stance with the arms extended.

Pull the hands toward the torso while drawing the shoulder blades back and allowing the elbows to travel behind the body.

Pause briefly, then return the arms to the starting position under control.

Coaching Cues

• Keep the trunk stable.
• Pull the elbows back toward the body.
• Allow the shoulder blades to move naturally.
• Avoid shrugging the shoulders.
• Keep the ribs controlled.
• Control the band during the return.
• Maintain tension throughout the repetition.

Common Errors

• Excessive shoulder shrugging.
• Leaning backward to generate momentum.
• Excessive lumbar extension.
• Pulling primarily with the arms without appropriate scapular motion.
• Allowing the shoulders to excessively round forward during the return.
• Releasing the band too quickly.

Common Clinical Uses

Shoulder rehabilitation, scapular strengthening, posterior shoulder strengthening, upper-back strengthening, return-to-lifting progression, and general upper-extremity conditioning.

Programming

2–4 sets of 8–15 repetitions.

Band resistance, distance from the anchor, tempo, and repetition volume can be adjusted according to strength and rehabilitation goals.

Regression

Use a lighter resistance band, decrease the distance from the anchor point, or decrease the available rowing range.

Progression

Increase band resistance, increase time under tension, progress to a single-arm row, add a more challenging stance, or progress to cable and free-weight rowing variations.

Equipment Needed

Resistance band and secure anchor point

Rehab Phase

Mid

PRO+ Clinical Pearl

Avoid coaching the athlete to simply “pin the shoulder blades back.” The scapula should move naturally around the thorax during both the pulling and return phases. Look for controlled scapular retraction during the row without excessive shrugging, trunk extension, or rigid scapular positioning.