Strength · Resistance band · Beginner · ~4 min

Standing band row

Upper-back strength to balance the pushing and overhead hitting of badminton, and to support shoulder position.

▶ INEVIFIT Resistance Bands Exercise Guide - Standing Rows — INEVIFIT LLC (YouTube)

More videos: Standing Back Row Using Resistance Band with Door Anchor (Home Gym Fitness Channel) · Back- Resistance Bands low Door Anchored Seated Row (Fit2Go Personal Training)

Starting position

Face the anchor at chest height, holding handles with straight arms, tension already on the band. Soft knees.

How to do it

1. Squeeze shoulder blades back and down.
2. Pull elbows past your ribs.
3. Return slowly to straight arms.

Technique cues

• Shoulders away from ears
• Pause 1 second at the back

Common mistakes

• Shrugging
• Leaning back to cheat

Easier

Step closer to reduce tension or use the Seated band row.

Harder

Single-arm row, or step further away.

Safety

• Inspect the band before every use and replace it if you see nicks, tears, thinning, stickiness or brittle patches. Never anchor to furniture, handles or anything that can move. Keep the band away from your face and do not stretch it beyond the manufacturer's limit.
• Anchor only to a purpose-made door anchor placed on the hinge side of a closed, locked door that opens away from you (your pull pushes it shut), or to a fixed rack or post designed to bear load.
• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.

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