Standing Row
The standing row is a practical way to strengthen your upper back, shoulders, and arms. It also helps improve posture and teaches you to stay stable while pulling.
Equipment Needed
- Pair of dumbbells, resistance band, or similar weight
Muscle Groups Targeted
- Upper back (rhomboids, rear deltoids)
- Lats
- Biceps
- Core
How to Do a Standing Row
- Stand with your feet hip-width apart, holding the weights or band handles in each hand.
- Hinge slightly at the hips while keeping your back flat and your chest lifted.
- Pull the weights or band handles toward your ribs by driving your elbows back.
- Pause briefly, then lower with control.
- Keep the movement smooth and repeat for your chosen number of reps.
Tips for Success
- Do not round through your upper back.
- Think about squeezing your shoulder blades together with each rep.
- Keep your neck relaxed and your head in a natural position.
- Use a weight or band tension you can control throughout the movement.
- If your shoulders, elbows, or back feel off, adjust early and focus on training around injury.
The standing row is a simple pulling movement that builds back strength, supports posture, and fits easily into most strength routines.
When to Use This Exercise
The standing row works well in full-body and upper-body training sessions. It is a useful option at home with dumbbells or a band, and it pairs naturally with movements like the single arm row.
Start with controlled reps and focus on feeling the work through your back rather than simply moving the weight.
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