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Resistance Band Seated Row

The resistance band seated row is a horizontal pulling movement designed to target the latissimus dorsi, rhomboids, rear delts, and biceps. It serves as an effective upper-body strength and posture builder that can be seamlessly incorporated into home workouts or mobility routines.

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 loop the band around the soles of your feet.
Grasp the sides of the loop with both hands, arms extended forward, palms facing each other.
Sit tall with your back straight and your core braced.
Inhale. As you exhale, pull the band toward your waist, keeping your elbows close to your body and squeezing your shoulder blades together.
Pause briefly with your hands at your sides.
Inhale and slowly extend your arms back to the starting position.

Common mistakes

Rounding the lower back removes tension from the lats and places unnecessary strain on the lumbar spine.
Shrugging the shoulders upward during the pull shifts the workload to the upper traps and neck.
Allowing the band to snap the arms forward removes the controlled eccentric phase and reduces muscle activation.

Tips

Initiate the movement by retracting your shoulder blades before bending your elbows.
Adjust the resistance easily by choking up on the band or wrapping it around your hands.
Squeeze your shoulder blades firmly and pause for one second at the peak of the contraction.

Sets and reps

Perform 3–4 sets of 12–20 controlled repetitions to build muscular endurance and hypertrophy. Rest for 60–90 seconds between sets.

Muscles worked

Resistance Band 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 if I have lower back discomfort?

It places significantly less compression on the spine than standing bent-over rows, but you must maintain a neutral spine; stop immediately and consult a professional if pain occurs.

Can a resistance band row replace a cable seated row?

It targets the exact same muscle groups, though the tension curve differs because the band provides its greatest resistance at the fully contracted position.

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