09 Sep

Dorsal exercises with Loop Bands®

Technical premise

To the “laymen” it is quite natural to use the term “workout of the dorsal muscles,” referring to all the exercises involving the back muscles.

In fact, the back muscles in anatomy do not exist … and if we want to be more precise, we should talk about Latissimus Dorsi, Trapezium, Spinal erectors, Rhomboideus, Quadratus Lumborum and other”minor”  muscles.

The exercise that I will introduce today is conventionally considered as one of the main movements for the Latissimus Dorsi and the Biceps Brachialis.
In fact, according to the humble opinion of the writer, in the rowing exercise (but also in the lat machine and in all the pull movements) Latissimus Dorsi and Pectoralis Major work almost equally synergistically with the triceps and, to a much lesser extent, biceps.


In this version of the rowing, there is also a very important involvement of the lower limbs muscles of the opposite side to the arm pulling the Loop Band and, if you fell your legs tired at the end of the set, it is not because the exercise was executed wrong but just because  you triggered optimally all the muscles of the Posterior chain.

Leaving these professionals details, let’s see how to perform the exercise.


Rowing with Loop Bands® (left side)

Bind a Loop Band 29mm to the door with the Utility Strap  around 30/40 cm from the floor, then grab the band with your left hand as shown in photo 1.


PHOTO 1 –  Loop Band’s grip


Often in this exercise, the grip is not carried out properly since many people position the Loop Band against the fingers or the palm of their hand too close to the wrist when the band should pass just under palm / fingers junction. Be sure to hold the band correctly to not tire your fingers or your wrist during the sets.

If it is more comfortable, you can also use the special training handles.





Once grasped the band, move back and bring it under tension. Remember that the Loop Band will have to be already slightly under tension once you have reached the starting position (photo 2A and 2B).

If you will not tension the band properly, you will not have any resistance in the movement range in which the Latissimus Dorsi will be more stretched.

Keep your right knee bent (photo 2A), your left knee extended and your left foot well lying on the ground and with the toe pointing to the left (picture 2B).



PHOTO 2A – Contra-lateral knee



PHOTO 2B – Opposite knee


Then go on pulling the band by bringing your arm against your torso (without lifting your elbow) and return to the starting position. Repeat for the set number of repetitions.

In this exercise, the most important aspect to consider is the position to hold throughout the sets: further you progress with the repetitions it will be natural to “get up” by extending the knee of the leg ahead. Avoid this mistake.


Rowing with Loop Bands® (right side)

To work on the other side you will need to switch the position of the legs and, of course, hold the band with your right hand.

You can choose whether to  perform 10/12 consecutive repetitions on each side, or to structure a set like the following:

  • 5 reps right
  • 5 reps left
  • 4 reps right
  • 4 reps left
  • 3 reps right
  • 3 reps left



Did you like these exercises?
Would you have ever said that a simple Loop Band may be so effective? If you want to discover the thousands of  uses permitted by this tool, subscribe to one of our specialisation courses for personal trainer and enthusiasts.






Articolo di Andrea Boaretto – fondatore di Fit Point



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