Standing Back Rows

Exercise Tips

  • You can lean back slightly
    while doing this exercise
  • Limit pulling with your biceps as much as possible

Standing Back Rows

This exericse targets your middle back and provides a low cardio benefit. It also works your biceps.

Muscle Group

Middle Back, Biceps


2 Days a Week to
4 Days a Week


Elastic Band, Pole

Cardiovascular Benefit


Muscle Group: Middle Back, Biceps

Equipment: Elastic Band, Pole

Minimum Frequency: 2 Days a Week

Maximum Frequency: 4 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Portable Elastic Band Exercises – Back

Starting Position: Wrap the elastic band around a pole and back 1-2 feet away, depending on your desired resistance. Keep your toes pointing forward and your legs shoulder width apart. Holding the handles, extend your arms straight out in front of you.

  1. 1 Using your back muscles, pull the elastic band by pinching your shoulder blades. As you pull, rotate your wrists so that the tops of your hands go from facing the ceiling to facing the walls. Keep your elbows tight to your body.
  2. 2 Slowly return your arms to starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set.

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