Back · Resistance bands

Band Straight Back Seated Row

The band straight back seated row is a horizontal pull that targets the lats, rhomboids, rear deltoids, and biceps. It suits lifters of all experience levels who want to build back strength and postural control at home or 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 in front of you and loop the middle of the band around the soles of your feet.
Hold a handle in each hand with your arms extended toward your feet and your palms facing each other.
Sit tall with a straight back and brace your core, then inhale.
As you exhale, pull the handles toward your waist, driving your elbows back close to your body and squeezing your shoulder blades together, keeping your torso upright.
Pause for a moment at the end of the pull.
Inhale and slowly extend your arms back to the starting position without rounding your back.

Common mistakes

Rounding the lower back shifts mechanical tension away from the lats and places unnecessary strain on the spinal ligaments.
Flaring your elbows wide reduces lat activation and places the shoulder joint in an awkward position.
Swinging the torso backward relies on momentum rather than upper-back muscular contraction.
Shrugging the shoulders upward during the pull forces the upper traps to take over the work of the middle back.

Tips

Slightly bend your knees if tight hamstrings pull your pelvis into a posterior tilt or round your lower back.
Pause for a full second at peak contraction while actively squeezing your shoulder blades together.
Increase resistance by gripping the band closer to your feet or looping it twice around your soles.

Sets and reps

Perform 3 to 4 sets of 12 to 15 controlled repetitions to target hypertrophy and endurance. Rest 60 to 90 seconds between sets.

Muscles worked

Band Straight Back Seated Row: back, biceps

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.

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

Questions

Is this exercise safe for the lower back?

Because it eliminates vertical axial loading, it is generally easy on the lumbar spine as long as an upright posture is maintained. If you experience sharp or persistent discomfort, stop the movement and consult a medical specialist.

How does using a band compare to a cable seated row?

A band provides accommodating resistance, meaning the pull gets hardest at the point of maximum contraction where your back muscles are fully shortened. While cables provide constant tension throughout the stroke, bands offer an effective, joint-friendly alternative.

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