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Exercise Library / Seated Resistance Band Row

Seated Resistance Band Row

The seated band row pulls a band toward your belly while you sit.

Strength Training

What this exercise does

The seated band row pulls a band toward your belly while you sit. It strengthens the upper back and arms in a supported position.

At a glance

Body part
Back, Arms
Muscles worked
Back, Lats, Biceps
Experience
Beginner

How to do it

  1. Sit on the floor or a firm chair with your legs straight. Loop the band around your feet and hold the ends.
  2. Sit tall with your arms straight.
  3. Pull your elbows back, squeezing your shoulder blades.
  4. Pause for a second.
  5. Return slowly. Do 10 to 12 reps.

Common mistakes

  • Rounding the back.
  • Letting the band yank you forward.
  • Shrugging.

Make it easier or harder

Make it easier

Use a lighter band or bend your knees.

Make it harder

Use a thicker band.

Keep it safe

Check the band for wear. Keep your back tall.

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