Pull / Foundation
Anchored Band Row
Train the upper back, lats, and elbow flexors with an adjustable standing pulling setup.
01 / Set up
Build the position.
- Secure an undamaged band near mid-chest height and face the anchor with both handles held.
- Step back to light tension, soften the knees, and keep the trunk tall.
02 / Execute
Do the work.
- Pull the handles toward the ribs while the chest and pelvis remain quiet.
- Pause before the shoulders shrug or the elbows travel far behind the body.
- Return the arms slowly without letting the band pull the stance forward.
Useful cues
Stay tall
Pull elbows toward the ribs
Own the reach
03 / Troubleshoot
Common ways it drifts.
- Leaning backward to move more band tension
- Using an anchor that can shift or release
Exercise evidence field
What this page can claim.
Research can support a training category or expose a hazard without proving every stance, range, cue, or progression on this page.
3 evidence notes / 4 source linksResistance training is the supported category.
The 2026 ACSM position stand supports progressive resistance training for muscle function, hypertrophy, and physical performance in generally healthy adults, with multiple workable equipment and prescription choices.
- American College of Sports Medicine via PubMed CentralProfessional consensus
Range and cues remain adjustable.
A systematic review found that resistance-training range can affect strength and lower-limb hypertrophy, while a separate review found that attentional-focus effects vary across lifting tasks and populations.
- Scandinavian Journal of Medicine and Science in Sports via PubMedSystematic review
- Frontiers in Sports and Active Living via PubMedSystematic review
Band recoil is a real equipment hazard.
A single-site case series documented exercise-band eye injuries in 11 patients and 14 eyes, including lasting vision loss in some cases.
- American Journal of Emergency Medicine via PubMedPrimary research
Exercise source register
Inspect the instruction trail.
Sources support the notes above. They do not convert this editorial-review page into individualized coaching or medical clearance.
- 01Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults
American College of Sports Medicine via PubMed Central
Professional consensus / Accessed 2026-07-26 - 02Effects of Range of Motion on Resistance Training Adaptations: A Systematic Review and Meta-analysis
Scandinavian Journal of Medicine and Science in Sports via PubMed
Systematic review / Accessed 2026-07-26 - 03A Systematic Review of Attentional Focus Strategies in Weightlifting
Frontiers in Sports and Active Living via PubMed
Systematic review / Accessed 2026-07-26 - 04Ocular Trauma Secondary to Exercise Resistance Bands During the COVID-19 Pandemic
American Journal of Emergency Medicine via PubMed
Primary research / Accessed 2026-07-26
Connected training
See where this movement works.
Read the decision
Guides that put this record in context.
Use two strength-training days per week as the public-health floor, cover the major muscle groups, and add work only when your goal, schedule, and recovery give you a reason to.
StartingHow to start strength training at homeChoose a repeatable two-day plan, cover a squat, hinge, push, and pull across the week, keep the first sessions controlled, and progress one variable only after the work is dependable.