Band Row
How to Do It
Anchor a band in front at chest or waist height, a handle in each hand, arms extended, in an athletic staggered or hip-width stance. Row the handles toward the ribs by driving the elbows back and squeezing the shoulder blades, then extend the arms under control. Keep the torso upright and braced; don’t lean back.
Why It Works
Strengthens the lats, rhomboids, mid-traps, and biceps through horizontal pulling, building the back strength and scapular control that balance pressing work and stabilize the shoulder girdle.
Hockey Transfer
Builds the pulling and back strength used to control opponents’ sticks, tie up bodies, and win battles, plus the scapular stability that protects the shoulder during contact and supports strong shooting posture.
Coaching Cues
- "Elbows back, squeeze the blades"
- "tall chest, don’t lean back"
- "control the stretch"
Common Mistakes
Leaning back to pull (using the torso); shrugging; not retracting the shoulder blades
Progression / Regression
heavier band or single-arm (anti-rotation)
lighter band or shorter range
Primary Muscles
Energy System
Strength/neural
Put it to work
on the ice.
The Elite Hockey Drills app builds exercises like this into a personalized off-ice program — created by a sport scientist and former national-team coach. Your first week is free.
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