The Banded Low Row exercise is a powerful movement that strengthens the muscles stabilizing your shoulder blades and improves posture. Unlike traditional rowing, the arms remain straight throughout this exercise, which specifically targets the lower trapezius, an essential but often under-activated muscle group. By developing the lower traps, patients can improve shoulder mechanics, reduce tension in the neck and upper back, and build better posture.
In this demonstration, Dr. Travis Dockery from Life in Motion Chiropractic in Livonia, Michigan, shows step by step how to perform the Banded Low Row. This exercise is commonly used in rehabilitation programs, especially for patients with shoulder instability, posture issues, or upper back weakness. For more background on shoulder rehab strategies, visit the Cleveland Clinic’s shoulder exercise guide.
How to Perform the Banded Low Row
Step 1: Secure a resistance band to a post, pole, or sturdy object. Handles can also be used.
Step 2: Sit tall or stand upright with your chest lifted, shoulders retracted, and shoulder blades slightly depressed.
Step 3: Hold the band with arms extended straight at your sides.
Step 4: Pull your arms backward in a straight line, keeping your elbows locked, while focusing on activating the muscles beneath the shoulder blades.
Step 5: Slowly return to the starting position and repeat for several controlled repetitions.
By emphasizing straight-arm pulling, this exercise isolates the fibers of the lower trapezius. Many patients find this helpful for retraining the muscles that stabilize the shoulder blade, which improves both posture and athletic performance.
Benefits of the Banded Low Row
- Activates the lower trapezius for improved scapular stability
- Improves posture by countering rounded shoulders
- Supports recovery from shoulder injuries or imbalances
- Reduces strain on the neck and upper back
- Accessible with minimal equipment using resistance bands
Life in Motion Chiropractic is located at 27620 Five Mile Road, Livonia, MI 48154, near the intersection of Five Mile and Inkster Road. We provide chiropractic care, DNS rehabilitation, and posture-focused exercise programs for patients in Livonia, Redford, Farmington Hills, and surrounding communities. Our clinic integrates evidence-based treatment with targeted exercises, such as the Banded Low Row, to help patients restore movement and reduce pain.
For additional resources on posture and scapular training, see the National Library of Medicine’s research database or visit the Cleveland Clinic.
Schedule your appointment today to discover how exercises like the Banded Low Row can enhance your posture and promote long-term spinal health.
