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Resistance Band Seated Row
A seated horizontal pull using a resistance band that targets lats, rhomboids, and traps to build upper back strength and improve posture; portable alternative to cable rows.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Forearms, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Traps
8/10Mid Traps, Lower Traps
Biceps
7/10Shoulders
6/10Rear Delts
Forearms
4/10Flexors
Abs
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on the floor with legs extended, loop the resistance band around your feet, and hold the ends with a neutral grip and arms extended forward.
- Engage your core and sit tall with chest out.
- Pull the band toward your waist by bending elbows and squeezing shoulder blades together.
- Keep elbows close to your sides throughout the pull.
- Pause briefly at full contraction.
- Slowly extend arms to return to start while maintaining tension.
Coaching Tips
Form Cues
- Squeeze shoulder blades
- Elbows stay close
- Chest up tall
- Control the return
Breathing
Inhale as you extend your arms; exhale as you pull the band toward your torso while bracing your core.
Tempo
2-1-2
Range of Motion
Extend arms fully forward until straight; pull until hands reach lower abdomen with elbows at 90 degrees.
Safety
Safety Notes
- Secure the band around feet to prevent slippage
- Avoid if acute shoulder or back pain present
- Use appropriate band resistance to maintain form
Spotting
No spotter needed; perform in controlled environment with stable anchor.
Common Mistakes
- Rounding the back
- Shrugging shoulders
- Using momentum to pull
- Letting band snap forward
When to Avoid
- Acute shoulder impingement
- Lower back strain
Flexibility Needed
- Shoulder horizontal abduction
- Thoracic extension
Build Up First
- Basic seated posture
- Grip strength for band hold
Also known as
Banded Seated Row, Band Seated Row, Seated Band Row
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