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Shoulders · Band
Band Close Grip Row
Band Close Grip Row is a beginner compound strength exercise that works the delts (shoulders), with the biceps assisting. It needs a band. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Band
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Posterior Deltoids
- Upper Back · Rhomboids
Secondary muscles
- Biceps · Biceps Brachii
How to do Band Close Grip Row
- Secure the middle of the resistance band to a sturdy anchor point at chest height. Stand with your feet shoulder-width apart, holding one handle of the band in each hand with your palms facing each other and kept close together. Extend your arms in front of your chest, ensuring the band is taut.
- Pull the handles towards your chest until your hands are close to your chest, bending your elbows and keeping them pointing outward.
- Slowly extend your arms back to the starting position with control, maintaining tension in the band. Repeat for the desired number of repetitions.
Form tips
- Ensure the resistance band is securely anchored to avoid slipping.
- Exhale as you pull the handles towards your chest and inhale as you return to the starting position.
- Use a resistance band with appropriate tension to ensure you can perform the exercise with good form.
Band Close Grip Row alternatives
More delts exercises
Band Close Grip Row FAQ
What muscles does Band Close Grip Row work?
Band Close Grip Row mainly works the delts in the shoulders (Posterior Deltoids and Rhomboids). The biceps work as secondary muscles.
What equipment do you need for Band Close Grip Row?
You need a band.
How many sets and reps of Band Close Grip Row should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Band Close Grip Row good for beginners?
Yes. Band Close Grip Row is rated beginner, so it's a sound choice while you learn to train the delts.
How many calories does Band Close Grip Row burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Band Close Grip Row?
Other exercises for the delts include Barbell Wide Grip Upright Row, Barbell Upright Row, Upright Row Dumbbell and Kettlebell Upright Row.
For developers
Use Band Close Grip Row in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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