A Complete Guide to Resistance Band Exercises

Push-up with Row

Exercise Information

Exercise Name:Push-up with Row
Resistance Band Type:A flat resistance band
Equipment Required:A secure low anchor point
Body Parts Exercised:Chest, back, shoulders, arms and abs

Exercise Procedure

Exercise Start Position
  1. Wrap the resistance band around an object that is not going to move such as a pole, fence, tree or something similar. The resistance band should be at a low position.
  2. Start in a high-plank position on the floor with your head toward the anchor point and one end of the resistance band in each hand. Extend one arm toward the anchor point. There should be tension in the resistance band in this starting position.
  3. Engage your core so that you maintain correct posture throughout the movement.
Exercise End Position
  1. Arms bent with your body in a low push-up position maintaining the body posture with which you started.
Exercise Start Position
Exercise End Position
Action
  1. Starting with one arm extended toward the anchor point, bend the extended arm as far back as possible toward your body and then extend your arm back to the starting point before placing your hand on the floor (below your shoulder).
  2. Perform one push-up (lower your body toward the floor and then push back up) before repeating the row with the other arm. Engage your core so that you maintain correct posture throughout the movement.
  3. Continue side-to-side alternating between a row and a push-up for the prescribed number of repetitions.
Modification Options
  1. This exercise may also be performed with both ends of the resistance band in one hand, alternating between the push-up and the row (on one side). You will then repeat the exercise on the other side (with the other arm).
  2. Perform the push-ups with knees on the floor to make the exercise easier.
  3. Vary the strength or length of the resistance band used to increase/ decrease the difficulty of the exercise.
Technique Tips
  • Maintain a slight bend in your arms throughout the exercise.
  • Breathe out as you pull the resistance band and lift your body and breathe in as you return to the start position.
  • Perform the exercise slowly, especially on the way down. Aim for 4-5 seconds per repetition.
  • To change the difficulty of the exercise, use a weaker or stronger resistance band.
Exercise Prescription

1-3 sets of up to 15 repetitions. Note that if you can do more than 15 repetitions of a particular exercise, you should increase the difficulty of that exercise. If you are performing multiple sets, you may do 2-3 sets of the one exercise before moving on to the next exercise or cycle through your whole program 2-3 times.

Up to 60 seconds rest between sets. The duration of rest will be dependent upon the intensity of the exercise for you.

Push-up with Row Demonstration Video