Resistance Band Seated Row
Resistance Band Seated Row Exercise Description
The resistance band seated row is a horizontal pulling exercise that trains the back with joint-friendly, adjustable tension. It emphasizes the latissimus dorsi, middle trapezius, and rhomboids through scapular retraction, with assistance from the posterior deltoids and biceps. Performed seated with the band anchored at the feet, the movement teaches controlled shoulder-blade motion while the trunk stays stable in a neutral spine. This pattern complements pressing exercises and supports balanced shoulder function by cueing the scapulae to move back and slightly down as the elbows travel past the torso. Proper execution focuses on smooth tension, straight wrists, and avoiding excessive shrugging or leaning. The result is a clear, repeatable pull from extended arms to handles near the lower ribs without spinal rounding or swinging.
- Muscle Groups: Back, Lats, Traps
- Target Muscles: Latissimus Dorsi, Rhomboid Major, Rhomboid Minor, Trapezius - Middle Fibers
- Assisting Muscles: Biceps Brachii - Long Head, Deltoid - Posterior
- Stabilizing Muscles: Iliocostalis, Longissimus, Serratus Anterior, Spinalis, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Upper Back
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Resistance Band
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Scapular Retractors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats, Mid Traps, Upper Back
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Female
How To Do The Resistance Band Seated Row Exercise
‘- Sit tall on the floor on your sit bones, legs extended with a slight knee bend. Loop the band securely around the midfoot of both shoes.
– Hold an end of the band in each hand; palms face each other; wrists neutral; equal band length in both hands.
– Stack ribs over pelvis; maintain a neutral spine and long neck (chin slightly tucked). Keep shoulders down away from ears.
– Start with arms straight and shoulder blades reaching forward lightly (protracted) without rounding your low back.
– Initiate the pull by drawing the shoulder blades back and slightly down (retract and depress) before bending the elbows.
– Drive elbows close to your sides, traveling just past the torso; pull the band toward the lower ribs/upper abdomen.
– Keep the trunk still—no leaning, shrugging, or arching through the low back.
– Pause briefly with shoulder blades set; feel tension between the shoulder blades.
– Return under control: extend the elbows and allow the shoulder blades to glide forward without losing spinal alignment.
– Maintain even tension and straight wrists throughout; adjust hand position on the band if needed to keep smooth resistance.
– Breathe steadily; avoid holding your breath.
Resistance Band Seated Row Tips
‘- Sit tall on your sit bones with legs extended and a slight bend in the knees.
– Loop the band securely around the midfoot of both shoes so it doesn’t slip.
– Hold an end of the band in each hand with palms facing each other and equal band length.
– Keep wrists neutral and straight while you pull and return.
– Stack ribs over pelvis, maintain a neutral spine, and keep your neck long with a slight chin tuck.
– Keep your shoulders down away from your ears throughout the movement.
– Begin with arms straight and shoulder blades gently reaching forward without rounding your low back.
– Start the row by drawing your shoulder blades back and slightly down before bending your elbows.
– Drive elbows close to your sides, finishing just past the torso as you pull toward the lower ribs/upper abdomen.
– Keep your trunk still—avoid leaning, shrugging, or arching through the low back.
– Briefly pause with the shoulder blades set and feel tension between them at the end of the pull.
– Return under control by extending the elbows and letting the shoulder blades glide forward without losing spinal alignment.
– Maintain smooth, even band tension; adjust your hand position on the band if needed.
– Breathe steadily throughout the set and avoid holding your breath.
Resistance Band Seated Row Beginner Introduction
The resistance band seated row is a floor-based pulling movement that uses a band looped around the feet to challenge the upper body. From a seated, upright position, the band is drawn from straight arms toward the lower ribs while the torso remains steady. This pattern highlights the back, upper back, shoulders, and arms as the shoulder blades glide from a gently forward position into a strong, pulled-back position. The band’s adjustable resistance offers a smooth pull that can be tailored to different strength levels and comfort.
This row emphasizes calm, organized shoulder-blade motion with a stable midsection rather than big swings or extra movement through the spine. As the elbows travel close to the sides and slightly behind the body, the shoulder blades slide back and subtly down, helping reinforce a balanced relationship between pulling and pressing work. Attention to even band tension and neutral wrist alignment supports a clear, repeatable motion that encourages strong, coordinated back engagement with steady breathing throughout.