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Exercise

Band Seated Row

Also known as: resistance band seated straight back row, band row, seated band row, resistance band row

Band Seated Row is a compound exercise for the middle back. Main target: middle back. Also works: lats and biceps. Equipment: bands.

EquipmentBands
TypeCompound (multi-joint)
MovementPull
CategoryStrength

Muscles worked

Muscles worked in the Band Seated Row: primary in bright, secondary in light
Primary
Middle back
Secondary
LatsBiceps

How to do it

  1. Sit on the floor with your legs extended, loop a resistance band around your feet and hold the ends with arms extended.
  2. Pull the band toward your torso, driving the elbows back and keeping your back straight.
  3. Squeeze the shoulder blades together at the end of the pull.
  4. Return your arms forward under control and repeat.

Used in these programs

Resistance Band Full Body Workout

A set of bands instead of a gym: squats, presses, rows, shoulders and arms — a workout you can take anywhere.

Beginner · 3 times a week · Home

Similar exercises

Band Assisted Pull-Up
Bands
Upper lats
Upright Row - With Bands
Bands
Upper traps
Band Lat Pulldown
Bands
Lats
Band Shrug
Bands
Upper traps

Alternatives with other equipment

One-Arm Dumbbell Row
Dumbbell
Middle back
Seated Cable Rows
Cable
Middle back
Inverted Row
Bodyweight
Middle back
One-Arm Kettlebell Row
Kettlebell
Middle back
T-Bar Row with Handle
Barbell
Middle back
Inverted Row with Straps
Other
Middle back
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