Exercises / Horizontal pull
Band row
Horizontal pull Resistance band Complexity 1/5
Working position
Setup
Anchor a band at chest height, hold both ends, step back until there is tension.
Execution
Pull the handles toward the ribs, pause, then return under control.
Coaching cues
- Lead with the elbows
- Squeeze the shoulder blades together
- Stay tall, do not lean back
Common fault
Leaning back to create range
Fix: Step closer to the anchor to reduce tension.
Muscles trained
Primary: Latissimus dorsi (lats)Rhomboid major (rhomboids)
Secondary: Trapezius (traps)Biceps brachii (biceps)
Regression and progression
Easier: This is the entry-level variation.
Harder: Chest-supported row
Rule
Never advance complexity and load in the same week. When the variation gets harder, the load comes down.