Band seated row
Build a strong, sculpted back with the band seated row. This effective exercise targets your lats, rhomboids, and traps, enhancing posture and upper body
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Band seated row
Band Seated Underhand Grip Row
Back · Infraspinatus · Band
Band One Arm Twisting Seated Row
Back · Infraspinatus · Band
Seated Row with Towel
Back · Infraspinatus · Body weight
Resistance Band Seated Straight Back Row
Back · Infraspinatus · Resistance Band
Description
A resistance band exercise where you sit with your legs extended and pull the band towards your waist while keeping your back straight.
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How to do Band seated row
- 01Setup
Sit on the floor with your legs extended straight in front of you and a slight bend in your knees. Place the resistance band around the soles of your feet.
- 02Setup
Hold one end of the band in each hand with an overhand grip, palms facing each other or down. Sit tall with a straight spine, chest up, and a slight hinge forward from your hips.
- 03
Exhale as you pull the band handles towards your lower ribs, squeezing your shoulder blades together. Keep your elbows close to your body and focus on initiating the movement with your back muscles.
- 04
Continue pulling until your hands are near your torso and your shoulder blades are fully retracted. Maintain a stable core and avoid leaning back excessively or shrugging your shoulders.
- 05
Inhale as you slowly extend your arms back to the starting position, controlling the resistance of the band. Allow your shoulder blades to protract slightly at the end of the movement for a full stretch.
Tips
- Maintain a neutral spine throughout the entire exercise; avoid rounding your lower back or hyperextending your neck.
- Focus on squeezing your shoulder blades together at the peak of the pull, imagining you're holding a pencil between them.
- Control both the concentric (pulling) and eccentric (releasing) phases of the movement to maximize muscle engagement and prevent injury.
- Adjust the band tension by crossing the band or gripping closer to your feet for more resistance, or further away for less.
Common mistakes
- Rounding the back: Avoid hunching your shoulders forward and rounding your spine; instead, keep your chest open and maintain a proud posture throughout the movement.
- Using momentum: Do not jerk the band towards you with your entire body; instead, perform a controlled pull and release, focusing on muscle contraction.
- Shrugging shoulders: Prevent your shoulders from rising towards your ears during the pull; instead, keep them depressed and packed down away from your ears.
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What muscles does Band seated row work?
Band seated row primarily targets Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers. Secondary muscles include Brachialis, Brachioradialis, Deltoid Posterior.
Is Band seated row good for beginners?
Band seated row is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Band seated row?
You need Band to perform Band seated row. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Band seated row?
Maintain a neutral spine throughout the entire exercise; avoid rounding your lower back or hyperextending your neck. Focus on squeezing your shoulder blades together at the peak of the pull, imagining you're holding a pencil between them. Control both the concentric (pulling) and eccentric (releasing) phases of the movement to maximize muscle engagement and prevent injury. Adjust the band tension by crossing the band or gripping closer to your feet for more resistance, or further away for less.
What are common mistakes when doing Band seated row?
Rounding the back: Avoid hunching your shoulders forward and rounding your spine; instead, keep your chest open and maintain a proud posture throughout the movement. Using momentum: Do not jerk the band towards you with your entire body; instead, perform a controlled pull and release, focusing on muscle contraction. Shrugging shoulders: Prevent your shoulders from rising towards your ears during the pull; instead, keep them depressed and packed down away from your ears.
Related exercises
Band Standing Single Arm Twist Row
Back · Infraspinatus · Band
Band One Arm Standing Wide Grip Low Row
Back · Infraspinatus · Band
Ring High Row
Back · Infraspinatus · Suspension
Inverted Row with Straps
Back · Infraspinatus · Body weight
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
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Free · iPhone only · Available on the App Store