The resistance band wide row is a strength training exercise that primarily targets the muscles of the upper back, including the rear deltoids, rhomboids, and middle trapezius. It is a variation of the traditional resistance band row but with a wider hand position, which places more emphasis on the muscles of the outer back and shoulders.
First, attach the band around something that won’t move or break. And grab it in one hand. Be sure to attach it at chest height.
You should position yourself facing toward the anchor point and with your hand straight up at shoulder height in front of you pointing at the anchor. Make sure you are far enough away that there is no slack in this position.
This is the starting position.
First, pull your shoulder back then bend your elbow and pull it back keeping it elevated at shoulder height whilst the hand remain pointing forward. Then return the arm back to it’s original position. This is one repetition, now repeat this for the desired amount. Once you’ve done all the reps on one arm, if required in the program and you are able to do so, repeat the exercise and the repetitions with the other arm.
If you have limited gripping ability try using the Active Hands D-Ring Aids and a Carabiner to make this exercise as safe as possible.
Tips
Your back must remain straight at all times. Your torso should be kept still throughout the entire set.
Don't let your shoulders hunch over when your arms are extended.
Use the back muscles to move the weight - do not lean forward and use momentum to swing the weight back and focus on pulling the elbow back.
Pausing and squeezing at the top of the movement for a 1-2 count will increase intensity and results.