Exercise
Resistance Band Seated Row
How to Perform - Resistance Band Seated Row
- Sit on the floor with legs extended in front of you and wrap the resistance band around your feet, holding one end of the band in each hand.
- Sit tall with a neutral spine, chest up, and shoulders back while maintaining a slight bend in your knees for comfort.
- Start with your arms extended forward, holding the band with palms facing each other and a neutral wrist position.
- Engage your core to stabilize your torso and prevent swaying during the movement.
- Exhale as you pull the band toward your torso, drawing your elbows back and slightly outward while squeezing your shoulder blades together.
- Keep your elbows close to your body (not flaring out) and pull until your hands reach the sides of your lower ribcage.
- Inhale as you slowly return to the starting position with controlled movement, maintaining tension in the band throughout.
- Maintain your upright posture throughout the entire exercise, avoiding the tendency to lean backward as you pull.
Important information
- Adjust the tension by changing your grip position on the band or using bands with different resistance levels.
- Keep your wrists neutral throughout the movement to prevent strain.
- Focus on pulling with your back muscles rather than your arms for maximum effectiveness.
- If you experience lower back discomfort, try performing this exercise seated on a bench with feet planted on the floor.
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The Resistance Band Seated Row offers beginners an excellent entry point into back training with minimal equipment and maximal results. This accessible exercise primarily targets the latissimus dorsi (lats) and trapezius (traps) muscles, creating that coveted V-taper appearance when developed properly. What makes this movement particularly valuable is its versatility across multiple training goals—whether you're focusing on bodybuilding aesthetics, recovering from injury, or simply warming up before more intensive work.
For those new to strength training, the seated row with resistance bands provides a perfect introduction to the pulling pattern that forms the foundation of more advanced back exercises. The bands create a unique resistance profile, increasing tension as you pull, which helps develop both strength and control throughout the movement. The gradual resistance curve makes this exercise particularly joint-friendly, allowing you to build foundational back strength without the intimidation factor of free weights.
What separates the resistance band seated row from machine alternatives is the element of stabilization. Your core muscles engage throughout the exercise as they work to maintain proper posture, effectively turning this isolated movement into more of a compound exercise. This translates to better functional strength development and improved posture—benefits that extend well beyond aesthetic improvements. The exercise effectively strengthens the posterior chain, counterbalancing the forward-hunched position many of us adopt during daily activities.
For bodybuilders, this exercise serves as an excellent tool for developing mind-muscle connection in the back, a notoriously difficult area to feel working. During recovery phases, the adjustable resistance allows for blood-flow stimulating work without excessive strain. As a warm-up tool before heavy pulling sessions, few exercises better prepare the lats and traps for more intensive loading. The beauty of the resistance band seated row lies in its simplicity—a straightforward movement that delivers serious strength development with minimal risk, making it a staple in any well-designed fitness program.
FAQ - Resistance Band Seated Row
The Resistance Band Seated Row primarily targets your latissimus dorsi (lats) and trapezius (traps) muscles, creating that V-taper look. It also engages your rhomboids, posterior deltoids, and biceps as secondary muscles, while your core works to stabilize your posture throughout the movement.
To make it easier, choose a lighter resistance band, reduce your range of motion, or perform fewer repetitions. To increase difficulty, use a thicker band (or multiple bands), slow down the eccentric (release) phase to 3-4 seconds, or add a brief pause at peak contraction to maximize muscle engagement.
The three most common mistakes are rounding your lower back instead of maintaining a neutral spine, using momentum rather than controlled movement, and shrugging your shoulders toward your ears. Focus on sitting tall, pulling the band directly toward your midsection, and keeping your shoulders down and back throughout the exercise.
For optimal back development, perform the Resistance Band Seated Row 2-3 times weekly with at least 48 hours between sessions to allow for muscle recovery. You can integrate it into upper body days or pull-focused workouts, typically performing 3-4 sets of 10-15 repetitions per session.
Yes, this exercise directly counteracts the forward-hunched position many people develop from sitting at desks or looking at devices. By strengthening the upper and mid-back muscles that retract your shoulder blades, regular practice helps pull your shoulders back into proper alignment and reinforces better postural habits.
