
Muscle Groups
Muscles
Target
Synergist
How to perform Band Squat Row with proper form
Equipment Needed
- Resistance band
Steps:
-
Setup:
- Stand on the middle of the resistance band with feet shoulder-width apart.
- Hold the band handles or ends with both hands, arms extended in front.
-
Starting Position:
- Keep your back straight, chest up, and shoulders relaxed.
- Engage your core.
-
Squat:
- Push your hips back and bend your knees, lowering your body into a squat.
- Ensure your knees track over your toes.
-
Row:
- As you rise from the squat, pull the band towards your torso, keeping your elbows close to your body.
- Squeeze your shoulder blades together at the top of the row.
-
Return:
- Lower the band back to the starting position as you descend back into the squat.
- Maintain control and avoid jerky movements.
-
Repeat:
- Continue the motion for the desired duration.
Tips:
- Keep weight on your heels during the squat.
- Maintain a neutral spine throughout the exercise.
- Adjust resistance by using bands of different thickness or tension.
Exercises

Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps

Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps

Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back

Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs

Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back

Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms

Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms

Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back

Face Pull, Band
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Back

Front Raise, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest

Front Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest

Front Raise, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest

Front Raise, Band
Type: Upper, Push
Target: Shoulders
Synergist: Chest

Front Raise, Bodyweight
Type: Upper, Push
Target: Shoulders
Synergist: Chest

Kettlebell Swing, Dumbbell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves

Kettlebell Swing, Kettlebell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves

Lateral Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest