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Band seated row

Band seated row

The Band Seated Row is a fantastic exercise that targets the muscles in your upper back, specifically your lats and rhomboids. This exercise is commonly performed using a resistance band, making it a convenient choice for at-home workouts or when you don't have access to a gym. To perform the Band Seated Row, you will need a sturdy chair or bench and a resistance band. Begin by sitting on the edge of the chair, ensuring that your feet are flat on the floor and your knees are bent at a 90-degree angle. Secure the resistance band around your feet and hold onto the handles with your arms fully extended in front of you. Next, initiate the movement by squeezing your shoulder blades together and pulling the handles towards your lower chest, while keeping your elbows close to your sides. Exhale as you pull back and focus on engaging your back muscles. Pause for a moment at the end of the movement to maximize muscle contraction before slowly returning to the starting position. Performing the Band Seated Row regularly can help improve your posture, strengthen your upper back, and enhance your overall upper body strength. As with any exercise, it is important to maintain proper form and control throughout the movement to avoid injury.


  • Sit down on a mat or bench with your legs extended and a resistance band securely wrapped around your feet.
  • Hold the ends of the resistance band in each hand, with your palms facing each other and your arms extended in front of you.
  • Keep your back straight and chest lifted as you pull the resistance band towards your body by squeezing your shoulder blades together.
  • Pause for a second in this position, ensuring that your elbows are close to your sides and your forearms are parallel to the floor.
  • Slowly release the tension in the band and return to the starting position with your arms extended.
  • Repeat the movement for the recommended number of repetitions.
  • Remember to breathe throughout the exercise and engage your core to maintain stability.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise to engage the target muscles effectively.
  • Start with a lighter resistance band and gradually increase the tension as you get stronger.
  • Keep your shoulders relaxed and avoid hunching them forward during the movement.
  • Squeeze your shoulder blades together at the end of each repetition to engage the back muscles fully.
  • Avoid excessive swinging or jerking motions, as this can put strain on the lower back.
  • Breathe steadily throughout the exercise, exhaling during the pulling motion and inhaling during the release.
  • Include the band seated row as part of a well-rounded upper body workout to target multiple muscle groups.
  • To add variety, try different hand positions such as overhand grip, underhand grip, or neutral grip.
  • Gradually increase the number of sets and repetitions as your strength improves.
  • Remember to warm up before performing the exercise to prepare your muscles for the workout and prevent injury.


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