strength
Band Row
Exercise animation · 10-second loop
Use the controls to pause or replay. Follow the written cues and setup checks below.
Musclesback
Equipmentresistance band
Positionstanding
Impactnone
Training roleSTRENGTH
Muscles at work
back · primary muscles
Form cues
- Anchor the band at belly-button height (door frame works)
- Stand tall, arms long; pull the handles to the ribs
- Squeeze the shoulder blades; return with control
Common errors
- ✗ Using the whole body to row
- ✗ Shrugging instead of retracting
How Kalyra programs it
Trains the pull horizontal pattern through back with a clear rep target and progression path — one of the fundamental movements a balanced plan is built from.
Typically 2–4 sets of 10–15 reps.
Easier · Harder · Substitutions
No easier regression on file.
No harder progression on file.
Written cues and setup checks remain the instruction alongside available exercise animations.
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