Band Seated Row

Band Seated Row


This exercise involves sitting on a bench and pulling a resistance band towards your chest while keeping your back straight. It primarily targets the muscles in your upper back and shoulders.

Muscle Group

Equipment Required

Band Seated Row Instructions

  1. Adjust the height of the cable machine to chest level.
  2. Attach a resistance band to the cable machine and sit on the bench facing the machine.
  3. Place your feet on the footrests and grab the resistance band with both hands, palms facing each other.
  4. Sit up straight with your shoulders relaxed and your core engaged.
  5. Pull the resistance band towards your chest, keeping your elbows close to your body.
  6. Squeeze your shoulder blades together at the end of the movement.
  7. Slowly release the resistance band back to the starting position.
  8. Repeat for the desired number of repetitions.

Band Seated Row Form & Visual

Band Seated Row

Band Seated Row Benefits

  • Strengthens the upper back muscles, including the rhomboids, trapezius, and latissimus dorsi
  • Improves posture by pulling the shoulders back and down
  • Targets the biceps and forearms as secondary muscles
  • Can be modified to target different areas of the back by adjusting grip and hand placement
  • Can be done with a variety of equipment, including resistance bands, cable machines, and dumbbells
  • Low impact exercise that is easy on the joints

Band Seated Row Muscles Worked

  • Rhomboids
  • Trapezius
  • Rear deltoids
  • Biceps
  • Forearms

Band Seated Row Variations & Alternatives

  • Single-arm seated row
  • Wide-grip seated row
  • Narrow-grip seated row
  • Reverse-grip seated row
  • T-bar row
  • Cable seated row
  • Dumbbell seated row
  • Machine seated row