Band straight-back seated row

Band straight-back seated row

The band straight-back seated row is an effective exercise that targets the muscles of your upper back, specifically the rhomboids, trapezius, and rear deltoids. This exercise is great for improving posture, developing a strong upper body, and preventing rounded shoulders. To perform the band straight-back seated row, you'll need a resistance band and a sturdy anchor point such as a doorknob or leg of heavy furniture. Sit on the floor with your legs extended in front of you and loop the band around your feet. Hold onto the band with an overhand grip, keeping your hands shoulder-width apart. Maintain a straight back as you sit tall and engage your core. Begin the exercise by pulling the band towards your body, driving your elbows back and squeezing your shoulder blades together. Focus on initiating the movement from your back muscles rather than your arms. Pause for a moment at the peak contraction, feeling the tension in your upper back. Then slowly return to the starting position, ensuring that your back remains straight throughout the movement. Repeat for the desired number of repetitions, and maintain a controlled and steady tempo. To increase or decrease the intensity of the exercise, you can adjust the tension on the band by altering the position of your hands or using a band with different resistance levels. Remember to breathe throughout the exercise and to always prioritize proper form and technique over the amount of weight or resistance used. Incorporating the band straight-back seated row into your workout routine can help in strengthening your upper back muscles, improving posture, and enhancing overall upper body strength. As always, it is important to listen to your body and consult with a fitness professional if you have any concerns or specific conditions. Get ready to build a stronger, more resilient upper back with this challenging and rewarding exercise.


  • Sit on the floor with your legs extended in front of you and loop a resistance band around your feet.
  • Grab the ends of the resistance band with your hands and hold them in front of your body with your arms extended.
  • Lean back slightly while keeping your back straight and your core engaged.
  • Pull the ends of the resistance band towards your body by bending your elbows and squeezing your shoulder blades together.
  • Pause for a moment and then slowly release the tension in the band to return to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining a neutral spine throughout the movement to avoid unnecessary strain on your back.
  • Engage your core by pulling your belly button in towards your spine. This will help stabilize your body and improve your posture.
  • Keep your shoulders down and relaxed, avoiding any tension or shrugging.
  • Make sure to fully extend your arms as you pull the resistance band towards your body. This will help engage your back muscles effectively.
  • Control the movement both on the pulling and releasing phases to maximize activation of the target muscles.
  • Breathe in as you release the resistance band and exhale as you pull it towards your body. This can help you maintain focus and proper breathing rhythm.
  • Start with lighter resistance bands and gradually increase the tension as you become stronger and more comfortable with the exercise.
  • Avoid rounding your shoulders forward or hunching your back, as this can compromise the effectiveness of the exercise.
  • If using a resistance band, anchor it securely to prevent it from slipping or snapping during the exercise.
  • Practice proper form and technique before increasing the intensity or weight to reduce the risk of injury.


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