Band Close Grip Row

Instructions

1
Stand facing a cable machine or resistance band anchored at chest height, feet shoulder-width apart with knees slightly bent. Position body upright with neutral spine and core engaged.
2
Grasp the cable handle or band attachment with both hands at chest level, arms bent at approximately 90 degrees. Ensure shoulders are retracted and stable.
3
Slowly allow the arms to move backward in a controlled manner, letting the chest muscles lengthen as resistance pulls hands toward the anchor point. Maintain slight elbow bend throughout the movement.
4
Press the handles forward explosively by contracting the chest muscles, extending arms forward until nearly straight. Return to starting position with control and repeat for desired repetitions.
PRIMARY MUSCLESPectoralis Major
SECONDARY MUSCLESAnterior Deltoid, Triceps Brachii, Clavicular Head
EQUIPMENTBand
DIFFICULTYIntermediate

Overview

The Band Close Grip Row is an incredibly effective Strength movement designed to fully engage the Pectoralis Major. By utilizing Band, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Back development.

Benefits

  • Promotes balanced muscular development by effectively recruiting the Pectoralis Major and associated synergists.
  • Allows for a natural movement path that closely mimics functional daily activities.
  • Significantly enhances the structural integrity and power of the Pectoralis Major.

Common Mistakes

  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Back.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Pectoralis Major.
  • Using excessive momentum to swing the Band rather than controlling the eccentric phase.
  • Losing core tension, leading to poor spinal alignment and reduced power output.

Pro Tips

If you feel this primarily in your joints rather than the Pectoralis Major, instantly lower the weight and readjust your Band setup.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoid, Triceps Brachii, Clavicular Head to maintain control of the Band.

Beginner Tips

If you are new to the Band Close Grip Row, focus on mastering the movement pattern with zero weight before adding Band.

Frequently Asked Questions