Band Seated Row
- Beginner
- Home
Sitting with your legs extended and a resistance band looped around your feet, you pull the handles back to your lower ribs with your chest up, then release slowly. The movement trains the upper back, lats and biceps together as a compound pull. Beginners use it for reps at home, as a lighter alternative to a cable or machine row.
- Muscles
- Upper back, Lats, Biceps
- Equipment
- Resistance band
- Logged as
- Reps
How to
- Sit with legs extended and loop the band around your feet.
- Sit tall with arms straight ahead holding both ends.
- Pull your elbows back past your ribs, chest up.
- Squeeze your shoulder blades, then release slowly.
Form cues
- Keep a slight bend in your knees, not locked.
- Keep your shoulders down, away from your ears.
- Exhale as you pull, inhale as you release.
Common mistakes
- Upper back rounds forward early in the pull. Set your chest up and spine tall before pulling.
- Torso rocks back and forth for momentum. Keep your torso still and pull with your arms.
- Band goes slack at the start of each rep. Keep light tension on the band the whole time.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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