Moves/Beast position band row

Beast position band row

ID: 890

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Exercise Types:
Upper Pull, Total Quadruped
Contraindications:
None
Equipment:
Mid Short Band
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Lower under full control to the dead hang — do not drop.
  2. 2. Lead the movement with elbows driving straight down, not flaring back.
  3. 3. The elbow path determines which muscles work most — experiment deliberately.
  4. 4. Quality of movement always takes priority over speed or load.

Regression:

Eccentric-only pull-ups: jump to the top position and lower in a slow 5-count.

Progression:

Increase grip difficulty: towel grip, thick bar, or single-arm progression.

Common Problems:

Bicep dominance over lats — cue elbows to hips and experiment with a wider grip.