Upper Back Exercises, Tubing Row

Looking for upper back exercises to strengthen your back muscles and allow you to do all of the things you want to do with ease?

The tubing row is one of the best back exercises out there. Get the form right, and you'll get great results!

Tubing Row

Tubing is a great tool to incorporate into your workout. Check the resistance of the bands before you begin, and choose something that allows you to complete 12-15 repetitions with proper form.


  1. Place tubing around a pole, cable support, etc.

  2. Squat and hold tubing at a height that allows you to pull back and have elbows at a 90 degree angle

  3. Step back and until tubing resistance is where you want it

  4. Remain in squatting position, pull belly button toward spine and hold.

  5. Squeeze shoulder blades together using rhomboids, pull tubing through, using upper back muscles, so elbows are at a 90 degree angle.

  6. Return to starting position, controlling the tubing the entire time.

  7. Complete 12 to 15 repetitions per set.

  • Adjust your position for more or less resistance by moving back or forward.

  • Proper form is key for efficient, effective workouts.

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