Exercise
Resistance Band Seated Row
The Resistance Band Seated Row is a simple yet effective pulling exercise that strengthens the upper back with minimal equipment.
Resistance Band Seated Row
The Resistance Band Seated Row is an accessible and versatile back exercise that emphasizes controlled pulling mechanics and posture awareness. By performing the movement from a seated position, it minimizes lower-body involvement and allows you to focus fully on upper-back engagement and smooth, deliberate execution.
Using a resistance band creates progressive tension throughout the pull, meaning the exercise becomes more challenging as you draw your hands toward your torso. This encourages proper control at the end of the movement, where many back exercises lose effectiveness. The constant tension also promotes longer time under load, supporting strength development and muscular endurance.
Because the torso remains upright, the Resistance Band Seated Row reinforces good posture and helps counteract rounded shoulders caused by prolonged sitting. It trains the muscles responsible for pulling the shoulders back while encouraging a neutral spine, making it a valuable addition to both strength-focused workouts and recovery or warm-up sessions.
This exercise is easy to scale by adjusting band resistance, grip width, or tempo. Whether used as a beginner-friendly introduction to rowing movements or as a lighter accessory exercise on back days, the Resistance Band Seated Row offers consistent stimulus with low joint stress and high practical value.
How to Perform the 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.
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.
Resistance Band Seated Row
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