Band Seated Wide Grip Row
Description
The band seated wide grip row is performed seated on the floor with the elbows flared wide during the pull. The flared elbow angle biases the upper back, rhomboids, and rear delts over the lats. It is great for building upper back detail and improving posture.
Muscle Group
Equipment Required
Band Seated Wide Grip Row Instructions
- Sit on the floor with legs extended in front of you.
- Loop a resistance band around both feet.
- Hold a handle in each hand with palms facing down.
- Sit upright with a tall, straight back.
- Brace your core and keep your chest up.
- Pull the handles back toward your upper chest with elbows flared wide.
- Lead with the elbows out to the sides at shoulder height.
- Squeeze the upper back hard, then return slowly.
Band Seated Wide Grip Row Form & Visual
Band Seated Wide Grip Row Benefits
- Builds upper back detail
- Targets rhomboids and rear delts
- Improves posture
- Easy to set up at home
- Joint-friendly variation
- Strong upper back builder
Band Seated Wide Grip Row Muscles Worked
- Rhomboids
- Rear deltoid
- Traps
- Latissimus dorsi
Band Seated Wide Grip Row Variations & Alternatives
- Wide Grip Row
- Face Pull
- High Row
- Bent Over Row
