Low Row (Band)

A horizontal pulling exercise using anchored band resistance at waist level to target the lats and lower back.

Instructions

1. Anchor a resistance band at approximately waist height in front of you.
2. Sit on the ground or on a bench with legs extended, facing the anchor point.
3. Grasp both band ends with arms extended, shoulders packed.
4. Pull the band toward your lower abdomen, driving your elbows back and in.
5. Squeeze your lats and lower back muscles at the bottom position.
6. Extend your arms with control back to the starting position and repeat.

Tips

• Keep your torso upright; avoid excessive backward lean or rounding.
• Drive your elbows back and in, rather than just pulling the band toward you.
• Maintain constant tension in the band throughout the entire range of motion.
• This exercise develops lower back strength and lat development.
• Control the eccentric (lowering) phase to maximize time under tension.
• Perform 8-12 reps per set for optimal back strength and muscle development.