Strength

Half Kneeling Band Row

Perform the Half Kneeling Band Row for a easy yet potent upper body workout, using resistance bands. It targets your back, arms, and shoulders, improving your strength and stability in daily and sports activities.
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Half Kneeling Band Row instructions
Step-by-step instructions
1
Begin by kneeling on one knee and the opposite foot out in front of you as if you were proposing.
2
Hold onto a band or cable with the hand opposite the knee on the ground, keeping your arm fully extended.
3
Pull the band or cable towards your body, stopping when your hand is level with your torso.
4
Push your chest out, keep your spine straight, and avoid rounding your shoulders.
5
Pause for a moment before extending your arm again and repeating. Be sure not to use your body to pull the band, isolate the movement to your arm and back.
Begin by kneeling on one knee and the opposite foot out in front of you as if you were proposing.
Hold onto a band or cable with the hand opposite the knee on the ground, keeping your arm fully extended.
Pull the band or cable towards your body, stopping when your hand is level with your torso.
Push your chest out, keep your spine straight, and avoid rounding your shoulders.
Pause for a moment before extending your arm again and repeating. Be sure not to use your body to pull the band, isolate the movement to your arm and back.
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
This is some text inside of a div block.
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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