How to Row With Resistance Bands

Resistance bands are cheap, portable and good for rowing-specific strength work, especially when you are travelling or do not have an erg. They will not replace a rowing machine, but they train the pulling pattern and the sequence of the stroke.

Benefits and limits

• Constant tension. A band is hardest at the end of the pull, which helps the back, rear shoulders and arms.
• Technique focus. Slow, controlled reps make it easier to feel the order of the stroke.
• Low impact and portable. They fit in a bag and are gentle on the joints.
• Cheap and scalable. Bands come in different strengths, and you can double one up.

The limits are that bands do not train cardio fitness, and the resistance changes through the movement in a different way from a flywheel or water tank. If you have gym access, our comparison of rowing machines vs cable row machines shows what each one is for. For more options away from a machine, see rowing exercises without a rowing machine.

What you need

• A long loop or tube band with handles, or a flat band you can wrap around your feet.
• A mat and clear space.
• A secure anchor point if you use a door anchor. Check it holds before loading it.
• Comfortable clothing and shoes with grip for standing exercises.

Warm up first with a few minutes of light movement, such as arm circles, hip hinges and bodyweight squats.

Seated band row

1. Sit on the floor with your legs extended, knees slightly bent.
2. Loop the band around your feet and hold an end in each hand, palms facing each other.
3. Sit tall, with your chest lifted and your core braced.
4. Pull your hands towards your lower ribs, drawing your elbows back along your sides and squeezing your shoulder blades together.
5. Return slowly, taking about twice as long as the pull.

Try 2 to 3 sets of 12 to 15 repetitions, breathing out as you pull and in as you return. Avoid leaning back more than a few degrees, rounding the back or shrugging. Our guide to rowing movements with weights covers the same pull under a heavier load.

Banded leg drive

To rehearse the rowing sequence, sit on a bench or the floor with a band anchored in front of you. Hold the handles with straight arms, drive through the legs, lean back slightly, then pull in. Reverse it in order: arms out first, then body, then knees bend. Go slowly: the aim is to practise the sequence, not to move heavy resistance. Our guide to how muscles use power during rowing explains why that sequence matters.

Other useful moves

Exercise	How	Reps
Standing band row	Anchor at chest height, step back and pull	12 to 15
Band pull-apart	Hold a band in front and pull the hands apart	15
Banded good morning	Stand on the band, hold at shoulders and hinge at the hips	10 to 12
Banded squat	Stand on the band, hold at shoulder height, squat	10 to 15
Bicep curl	Stand on the band and curl	12
Triceps extension	Hold one end overhead and extend	12
Band deadlift	Stand on the band, hinge at the hips and stand tall	10 to 12

A short routine

After your warm-up, do each of the following with 30 to 45 seconds’ rest: seated band row, banded squat, banded good morning, band pull-apart. Do three rounds, then finish with five minutes of easy stretching. This takes around 20 minutes and can sit on a non-rowing day.

Tips

• Keep your shoulders down and back; do not shrug.
• Control the return so the band does not snap you forward.
• Inspect bands for nicks or wear and replace them when worn; a snapped band can hurt.
• Anchor carefully, and keep your face out of the line of the band.
• Stop if you feel sharp pain, and speak to your GP or physio if it persists.

Where it fits

Bands suit two short sessions a week alongside your rowing. For heavier work, see strength training for rowing, and find more ideas in the training hub.