Home Exercise Library

Band Rows

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Demonstration video: Standing Shoulder Row With Anchored Resistance (OrthoIndy). Follow the steps on this page if the video differs.

In our programs

Neck and Whiplash, Phase 3 NK-3 #21 time a day, 12 reps
Upper and Mid Back, Phase 3 MB-3 #11 time a day, 12 reps
Shoulder, Phase 3 SH-3 #21 time a day, 12 reps with 3-second hold

The dose and steps can differ by program.

Neck and Whiplash, Phase 3: Band Rows with Shoulder Set NK-3 #2

Strengthen mid-back

Dose1 time a day, 12 reps

You needA light elastic band, anchor at chest height

Photos

Band Rows: Start: arms extended, shoulder blades set — Start: arms extended, shoulder blades set

Band Rows: Pull: elbows back past the ribs — Pull: elbows back past the ribs

Why it helps

This combines the shoulder set you have been doing with a real pulling motion. Strong mid-back muscles take pressure off your neck during everyday tasks like driving, typing, and lifting.

How to do it

Anchor the band at chest height (a doorknob or sturdy post).
Stand facing the anchor. Hold one band end in each hand. Step back until the band is taut with arms straight.
Set your shoulder blades down and back first. (This is your Phase 1 and 2 move.)
Keeping shoulder blades set, pull both elbows straight back past your ribs. Squeeze gently.
Slow return. Rest 2 seconds. Do 12 reps.

Too hard? Try this

Use a lighter band or step closer to the anchor. Do 8 reps.

Too easy? Try this

Use a heavier band or step further from the anchor. Add a 2-second hold at the end of each pull.

Common mistakes

Your shoulders shrug up as you pull.
Your chin pokes forward.
You arch your low back to pull harder.

You should feel

Work between your shoulder blades.
Your chest opens as your elbows pull back.

You should not feel

Burning or sharp pain in your neck.
Pinching at the front of your shoulder.

Stop right away if

Sharp shooting pain down your arm.
Numb or tingly hand.
Sudden weak grip.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Upper and Mid Back, Phase 3: Band Rows MB-3 #1

Strengthen your mid back and shoulder blades

Dose1 time a day, 12 reps

You needA light elastic band, a doorknob or sturdy anchor at chest height

Photos

Band Rows: Start: arms straight, band at chest height — Start: arms straight, band at chest height

Band Rows: End: band pulled to the chest, elbows back — End: band pulled to the chest, elbows back

Why it helps

This builds strength in your mid back and shoulder blades. Strong mid-back muscles help support your spine during everyday tasks like driving, lifting, and reaching.

How to do it

Anchor the band at chest height.
Stand facing the anchor. Hold one band end in each hand. Step back until the band is taut with arms straight.
Set your shoulder blades down and back first.
Keeping shoulder blades set, pull both elbows straight back past your ribs. Squeeze gently.
Slow return. Rest 2 seconds. Do 12 reps.

Too hard? Try this

Use a lighter band or step closer to the anchor. Do 8 reps.

Too easy? Try this

Use a heavier band or step further from the anchor. Add a 2-second hold at the end of each pull.

Common mistakes

Your shoulders shrug up as you pull.
Your chin pokes forward.
You arch or round your back.

You should feel

Work between your shoulder blades.
Your chest opens as your elbows pull back.

You should not feel

Sharp pain in your spine or shoulders.
Pinching at the front of your shoulder.

Stop right away if

Sharp shooting pain down your arm.
Numb or tingly hand.
Sudden weak grip.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Shoulder, Phase 3: Band Rows SH-3 #2

Strengthen back of shoulder and mid back

Dose1 time a day, 12 reps with 3-second hold

You needA light elastic band; a doorknob or sturdy anchor at chest height

Photos

Why it helps

Pulling motions like rows are the opposite of the slouched, forward-rolled posture most people fall into after a crash. Rows work on strengthening the back of the shoulders and the mid back, which help support the shoulder joint.

How to do it

Anchor a band to a doorknob at chest height. Stand facing the anchor, feet hip-width apart.
Hold the ends of the band in each hand. Step back until you feel tension. Arms straight out in front of you at shoulder height.
Pull your shoulder blades DOWN and BACK first (squeeze them together).
Then pull the band toward you by bending the elbows. Elbows tuck along your sides, NOT flaring out.
Hold 3 seconds at the end. Slowly return. Do 12 reps.

Too hard? Try this

Use a lighter band. Or do 8 reps. Or do them one arm at a time.

Too easy? Try this

Use a heavier band. Or hold 5 seconds at the end position.

Common mistakes

You lead with your hands instead of your shoulder blades.
Your elbows flare out to the sides.
You shrug your shoulders up to your ears.

You should feel

Strong work between the shoulder blades and in the back of the shoulders.
Tall, stacked posture.

You should not feel

Sharp shoulder pain.
Low back arch or strain.
Wrist pain.

Stop right away if

Sharp shoulder pain.
Numbness or tingling down the arm.
A pop or catch in the shoulder.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Research behind this program