Band Seated Row
Description
The band seated row is a back exercise performed seated on the floor with a resistance band looped around your feet, holding both ends and rowing them toward your torso. It mimics a cable seated row using minimal equipment, building the lats, mid-traps, and biceps.
Muscle Group
Equipment Required
Band Seated Row Instructions
- Sit on the floor with legs extended in front. Loop a resistance band around the soles of your feet.
- Grip both ends of the band with palms facing each other (neutral grip).
- Sit up tall with chest lifted and feet flexed.
- Brace your core.
- Row both hands back toward your lower ribs by driving your elbows back along your sides.
- Squeeze your shoulder blades together at the end of the row.
- Slowly extend your arms forward back to the start.
- Repeat for 12 to 20 reps per set. Use a thicker band for more resistance.
Band Seated Row Form & Visual
Band Seated Row Benefits
- Effective at-home back exercise
- Builds the lats, mid-traps, and rhomboids
- Mimics cable seated row with minimal equipment
- Highly portable
- Easy to scale by changing band thickness
- Joint-friendly
Band Seated Row Muscles Worked
- Latissimus dorsi
- Trapezius (middle fibers)
- Rhomboids
- Posterior deltoid
- Biceps brachii
- Erector spinae (postural)
Band Seated Row Variations & Alternatives
- Cable Seated Row
- Band Bent Over Row
- Dumbbell Bent Over Row
- Single-Arm Band Seated Row
- Wide-Grip Band Seated Row
