AI illustration

01 Standing Band Row · Panel 1 Set-up: the band is anchored to a solid upright at chest height, both hands hold the ends and step back until the band is under tension with the arms straight, knees slightly bent and torso upright (covers steps 1–2) (AI-generated illustration, not a real photo)

AI illustration

02 Standing Band Row · Panel 2 Pull: the elbows bend to pull the handles in to the ribs at the sides, elbows close to the body, shoulder blades retracted (covers step 3) (AI-generated illustration, not a real photo)

AI illustration

03 Standing Band Row · Panel 3 Return: the arms straighten back to the start position under control, without leaning back (covers step 4) (AI-generated illustration, not a real photo)

AI-generated illustration · face based on the member · not a photograph

DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.

Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.

Step-by-step photos · 3Reviewed media · Rights: AI-generated illustration; face based on the site owner's own photos; body, equipment and background generated

Steps

01
Anchor the band to something solid at chest height, hold one end in each hand and step back until the band is under tension with the arms straight.
02
Feet hip-width apart, knees slightly bent, torso upright, shoulder blades retracted.
03
Bend the elbows and pull the handles in to the ribs at your sides, keeping the elbows close to the body.
04
Straighten the arms back to the start under control, without leaning back for momentum at any point.

Common mistakes

Leaning back to generate momentum.
Shrugging the shoulders.
An anchor point that is not secure, or a band with cracks in it.

Before logging, know the load basis

This exercise is logged as:

Band grade

Record the band grade and reps; not converted to kg · Grade + reps

Reps basis: total reps

The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.

Substitutions

Reviewed and published general substitutions. Use one of these when the station is taken, the equipment is missing, or the movement does not feel right.

This exercise can replaceInverted Row (table or bar)
Equipment needed: Resistance band
When it applies: Use when there is neither a pull-up bar nor a table you have confirmed is solid. Band resistance changes through the range and is not logged in kilograms. (AI-assisted translation, pending review)
Different load basis — re-confirm the weight instead of converting it.
This exercise can replaceSeated Cable Row
Equipment needed: Resistance band
When it applies: Use at home; log the band grade and reps. (AI-assisted translation, pending review)
Different load basis — re-confirm the weight instead of converting it.

Each substitution is signed off by a reviewer. Program-specific substitutions are offered in the training page instead.

Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.

Training content is not medical advice. Stop if you feel unwell.