Concentric · Horizontal Pull
Banded row (kneeling)
Strengthen the scapular retractors with a band.
CompleteAlso called: kneeling banded single-arm row, banded row variation
Why it is used in rehab
Pulling works the antagonists of pressing muscles—important for shoulder stability.
Targets
RhomboidsMiddle TrapeziusLatissimus DorsiPosterior DeltoidScapula
Starting position
Kneel facing a band anchored at shoulder height, arm extended in front.
Step-by-step
- Draw the elbow back and pull the handle toward your armpit, thumb up.
- Keep the shoulders square and do not lean back.
Movement mechanics: Scapular retraction with shoulder extension.
📖 Rehab Science instructions paraphrased from the book’s exercise description
Coaching notes
Common mistakes
- Leaning back
- Rotating the trunk
Easier variation
- Lighter band
Advanced variation
- Slower return
ℹ Additional explanation
Where it appears in Rehab Science
| Protocol | Phase | Group | Prescription | |
|---|---|---|---|---|
| Shoulder Pain | 3 | Row (option) | Do 3 sets of 10–15 reps · Push sets to fatigue | 386 |
| Mid-Back And Rib Cage Pain | 2 | Resistance Exercises | Do 3 sets of 10–15 reps · Push sets to fatigue · Add load or reps to make the exercises more challenging | 674 |
| Neck Pain | 3 | Exercises | Do 3 sets of 10–15 reps · Push sets to fatigue · Add load or reps to increase difficulty | 294 |
| Shoulder Instability | 2 | Exercises | Do 3 sets of 10–15 reps | 410 |
| Frozen Shoulder (Adhesive Capsulitis) | 3 | Exercises | Do 3 sets of 10–15 reps · Push sets to fatigue | 436 |
Source: Rehab Science · Ch 15 · PDF pp. 294–674show sources ▾
Page numbers are those of the uploaded PDF edition. "Find original" opens a PubMed search for the cited study.