Exercise guide
Band Close Grip Row
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
This compound horizontal pull targets the lats and mid-back using constant resistance to improve postural stability and upper body thickness. The close grip emphasizes the rhomboids and middle trapezius while providing a significant stimulus to the biceps.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Anchor a resistance band to a power rack at chest height.
- Grasp the band with both hands using a neutral grip (palms facing each other), keeping your hands close together.
- Step back until the band is taut and stand with feet shoulder-width apart and knees slightly bent.
- Extend your arms fully in front of you while maintaining a tall, upright posture with your core engaged.
How to do it
- Exhale as you pull the band toward your lower ribs, driving your elbows straight back and keeping them tucked close to your sides.
- Squeeze your shoulder blades together at the peak of the movement and hold for one second.
- Inhale as you slowly return to the starting position, resisting the band's pull for a controlled two-second count.
- Keep your torso stationary throughout the movement, avoiding any rocking or leaning.
Form checklist
- Keep your chest up and shoulders depressed (away from your ears).
- Ensure your elbows travel backward, not outward.
- Maintain a flat back and avoid arching the spine as you pull.
- Keep your weight distributed through your mid-foot for a stable base.
Pro tips
- Focus on 'pulling with your elbows' rather than your hands to better isolate the lats and mid-back.
- At the end of the eccentric phase, allow the band to pull your shoulder blades slightly forward to get a full stretch in the lats before the next rep.
Make it harder
- Step further away from the anchor point to increase the starting tension of the band.
- Incorporate a three-second isometric hold at the point of maximum contraction to increase time under tension.
Frequently asked
- What muscles does the band close grip row work?
- The band close grip row primarily targets the lats and trapezius, and also works the abs and erector spinae as secondary muscles.
- What equipment do you need for the band close grip row?
- The band close grip row uses resistance band.
- Is the band close grip row good for beginners?
- Yes. The band close grip row is a beginner-friendly movement and a strong foundation to build on.