Strength

Band Staggered Stance Row

Boost your upper body strength with the Band Staggered Stance Row exercise. It targets your back and shoulders, improves balance and proprioception, and enhances stability while pulling a resistance band in a staggered stance.

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Band Staggered Stance Row instructions

Step-by-step instructions

Stand with your right foot forward and your left foot behind, holding the band with both hands.

Bend your right knee slightly and lean forward at the waist. Make sure to keep your back straight and flat, not rounded.

Pull the band upwards towards your chest, keeping your elbows close to your body.

Slowly lower the band back to the start position in a controlled manner.

Repeat the movement for the programmed number of reps and then switch sides.

Stand with your right foot forward and your left foot behind, holding the band with both hands.

Bend your right knee slightly and lean forward at the waist. Make sure to keep your back straight and flat, not rounded.

Pull the band upwards towards your chest, keeping your elbows close to your body.

Slowly lower the band back to the start position in a controlled manner.

Repeat the movement for the programmed number of reps and then switch sides.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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