Band seated row

Band seated row

The band seated row is a fantastic exercise for targeting the muscles of the upper back and biceps. This exercise is often performed using a resistance band, making it a convenient option for those who prefer to work out at home or while traveling. The seated position helps to stabilize the body and isolate the back muscles, ensuring optimal engagement and results. By pulling the resistance band towards your body while keeping your back straight and core engaged, you activate key muscles such as the rhomboids, trapezius, and latissimus dorsi. These muscles collectively work to improve overall posture, enhance upper body strength, and alleviate any potential imbalances caused by poor posture or sedentary lifestyles. Adding the band seated row to your workout routine can help promote a strong and healthy upper body. It is recommended to start with a lighter resistance band and gradually increase the tension as your strength improves. Including this exercise in your regimen will not only sculpt and strengthen your back and biceps but also contribute to better overall functional fitness. Remember to maintain proper form throughout the exercise, keeping your shoulders down, back straight, and core engaged. Incorporate the band seated row into your workouts 2-3 times per week for optimal results. Whether you are at home or in the gym, this exercise is a versatile option for targeting those key upper body muscles.


  • Sit on a stable surface with your legs extended and loop a resistance band around the soles of your feet.
  • Hold the ends of the band with your arms fully extended in front of you, palms facing each other.
  • Keep your back straight and shoulders relaxed.
  • Exhale and pull the band towards your torso, bending your elbows and squeezing your shoulder blades together.
  • Pause for a moment at the end of the movement and feel the contraction in your back muscles.
  • Inhale as you slowly release back to the starting position, maintaining control and resistance throughout.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining a proper posture throughout the exercise.
  • Engage your back muscles by squeezing your shoulder blades together.
  • Use a resistance band that provides enough tension to challenge your muscles.
  • Control the movement and avoid using momentum to lift the band.
  • Breathe deeply and exhale as you pull the band towards your body.
  • Vary your grip width to target different muscles in your back.
  • Adjust the band tension according to your fitness level.
  • Perform the exercise in a slow and controlled manner for maximum effectiveness.
  • Include band seated rows in your back workout routine for balanced muscle development.
  • If using a resistance band feels too easy, consider using a thicker band or adding additional resistance.


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