Eccentryx / Exercise Atlas / pull
Banded row
Anchor band low; sit or stand, pull elbows back to 90°, retract scapula at peak.
Muscles
- Primary
- mid back
- Supporting
- biceps, rear delts
Mechanics
- Pattern
- horizontal pull
- Equipment
- band
- Geometry
- 150° Pull Pivot
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Mid-back squeeze at lockout — resistance increases through the range.
- Progression
- Heavier band or longer lever (seated vs. standing); add 2 s pause at peak.
- Regression
- Reduce resistance or shorten band length.
Watch for
- Pulling with biceps only — no scapular retraction
- Band too light — no meaningful tension at peak
- Rounding lower back under load
Substitutions
- Cable row
- Seated row machine
- DB row