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March 7, 2023
Author: Shelby
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  • Star Exercise of the Week: Rows with a Resistance Band

Rows are an excellent exercise to work on improving your posture.

While there is more than one position a row can be performed in, we’ll focus today on an upright row using a resistance band.

There are multiple muscle groups activated during this exercise in the mid/upper back and arms, but a few of our primary muscles used in the thoracic and scapular regions include the middle trapezius and rhomboids

Strengthening these areas can help us to maintain an upright posture and avoid slouching.

All you’ll need for this exercise is a resistance band of some sort, such as the Posture PT Resistance Exerciser

Looping the resistance band in a door anchor is one of the easiest ways to attach the band into the door; however, if you don’t have this available, you can also wrap it around your door knob. 

Let’s take a closer look at this exercise!


Step 1: Starting Position:

· Position the resistance band at about chest level in the door.

· Hold both ends of the band in each hand.

· Begin with the arms stretched in front of you, no higher than shoulder height. Palms facing each other.

· Step back so that there is a little tension on the band.


Step 2: The Row:

· Simultaneously bend the elbows and swing the arms back until they are even with your torso.

· Hold for 2 seconds, then slowly return to your starting position.

· Repeat 10-15x for 2-3 sets.


For a closer look, check out this live demonstration of the row exercise:

Easy enough!

Add this one to your routine and see the positive effect on improving your posture in no time.

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About the Author Shelby

Shelby Green is a Florida-licensed Doctor of Physical Therapy (DPT), currently practicing at St. Anthony’s Resource Center Outpatient Rehabilitation in St. Petersburg, FL. Shelby received her Bachelor of Science in Biology from the University of South Florida, followed by her DPT from the University of St. Augustine for Health Sciences. Shelby has 6 years clinical experience practicing in both the acute care and outpatient rehab settings. Specialties include orthopedics, with additional training in specific manual therapy techniques for pain management, as well as extensive training as a Certified Lymphedema Therapist.

Shelby is a Tampa, FL native, which is where she and her husband currently reside. Their favorite activities include spending time with family and anything outdoors, such as walking, bike riding, and going to the beach.

Medical Disclaimer

This website is intended to provide educational information only and should not be taken as medical advice. The information shared on this website is based on research, but is not intended to replace the advice of a healthcare professional. We recommend that you consult your healthcare provider for any specific questions or concerns you may have. The website does not accept responsibility for any harm that may occur from using the information given on this site. Speak to your medical provider about any health issues!

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