Kneeling Back Row With Resistance Bands

Exercise / Latissimus Dorsi, Trapezius


Kneeling back rows help you engage the back muscles to bend your spine backward. As you engage the back muscles, you can create a stronger and more powerful back. It’s important to work the back muscles properly to strengthen and tone them for a healthier back and better posture.


Type  : Compound, Bilateral

Joint Action : Shoulder Extension, Elbow Flexion, Scapulae Retraction

How to perform the exercise


  • Anchor: Attach the anchor to the to the door at knee height. Secure the band to the anchor.
  • Bands: Fasten both ends of the band to each handle.

Body Position:

  • Grab a handle with each hand and kneel 3 to 4 feet from the door, facing the door.
  • Maintain a straight back and chest.


  • Pull back on the handles until your hands are near your chest.
  • Return to your original position. Repeat.

Exercise Tips

  • As you pull back, keep a loose grasp on the handles and push your shoulder blades together.
  • Keep your arms tight to your body and your forearms parallel to the floor.

Exercise Benefits

The Kneeling Back Row With Resistance Bands is an excellent exercise for targeting the major muscles of the back. As this kneeling position keeps your body more firmly rooted to the floor, this form of row offers more advantages than standing rows.