Back · Resistance bands

Band Seated Row

The band seated row is a horizontal pulling exercise that strengthens the latissimus dorsi, rhomboids, rear deltoids, and biceps using foot-anchored elastic resistance. It is suitable for lifters of any experience level and works well as a primary upper-body pull at home or as a postural accessory movement in the gym.

Muscles: Back, Biceps
Equipment: Resistance bands
Type: Strength
Animation: Men and women

How to do it

Sit on the floor with your legs extended and knees slightly bent, and loop the middle of the band around the soles of your feet.
Hold a handle in each hand with your arms extended forward and your back straight.
Brace your core and inhale.
As you exhale, pull the handles toward your waist, driving your elbows back along your sides and squeezing your shoulder blades together.
Pause for a moment at the end of the pull.
Inhale and slowly extend your arms back to the starting position under control.

Common mistakes

Shrugging the shoulders upward during the pull shifts tension into the upper traps instead of the middle and lower back.
Rounding the lower back while sitting places unwanted stress on the lumbar spine and inhibits full scapular retraction.
Allowing the band to snap the arms forward on the return phase removes eccentric muscle loading and strains the elbows.
Leaning back excessively to pull the band creates momentum that bypasses the target back muscles.

Tips

Cross the band in front of the feet to increase tension and create a more natural path for the elbows.
Initiate each pull by driving the elbows back along the ribs rather than flexing hard at the wrists and forearms.
Hold the peak contraction for a full second at the torso to maximize muscle recruitment in the mid-back.

Sets and reps

Perform 3 to 4 sets of 12 to 20 controlled repetitions with 60 to 90 seconds of rest between sets to develop muscular endurance and back volume.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

App Store Google Play RuStore

On a computer? Point your phone's camera here to get the app.

Questions

How can resistance be increased without buying a heavier band?

Grip further down the band closer to the feet or loop the band multiple times around the soles to shorten its working length.

Is the band seated row safe for individuals with lower back pain?

Because it eliminates axial spinal compression, it is generally joint-friendly, but any sharp pain means you should stop immediately and consult a healthcare professional.

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