Strength · Level 1
Band row
Horizontal pull with a band anchored at chest height (door).
- Suggested dose
- 3 × 12 rep · 45s rest
- Equipment
- Resistance band
- Works
- Upper back, Lats, Rotator cuff
- Pattern
- Pull, Scapular stability
How to do it
- Anchor the band in a closed door at chest height.
- Pull driving your elbows back and squeezing your shoulder blades.
- Return in 2 s without losing posture.
Key points
- Chest up
- Pause 1 s at the back
Common mistakes
- Shrugging your shoulders
- Leaning back
Why it helps your tennis
Strengthens the scapular stabilizers, the base of a healthy shoulder.
Source: Complete Conditioning for Tennis, ch. 12 (seated row)
Related exercises
- Arm circles and hugsProgressive shoulder circles and cross-body hugs to activate the upper body.
- Band pull-apartPull a resistance band apart in front of your chest, squeezing your shoulder blades.
- Single-arm rowOne-arm pull resting the other hand on a chair, flat back.
- Door towel rowLoop a towel around the handle of a closed door and row leaning back.