Pronated Row (Band)

A compound rowing movement using a resistance band with pronated (overhand) grip to strengthen the back muscles and upper body pulling strength.

Instructions

1. Stand with feet hip-width apart, facing the band anchor point.
2. Hold the band with both hands using an overhand (pronated) grip, arms extended.
3. Maintain a slight knee bend and neutral spine throughout the movement.
4. Pull the band toward your torso, driving your elbows back and keeping them close to your body.
5. Squeeze your back muscles at full contraction, bringing your hands toward your ribs.
6. Lower the band back to the starting position with control.
7. Avoid rocking or rotating your torso during the movement.
8. Perform the desired number of repetitions with smooth, controlled movements.

Tips

• Focus on initiating the movement with your back muscles, not your arms.
• Keep your elbows close to your body to maximize back engagement.
• Maintain an upright posture without leaning back excessively.
• Control the eccentric (lowering) phase to maximize muscle engagement.
• The pronated grip emphasizes different back muscles compared to supinated or neutral grip.
• Adjust band resistance to maintain proper form throughout all repetitions.