Band Seated Wide Grip Row
Band Seated Wide Grip Row Exercise Description
The Band Seated Wide Grip Row is a horizontal pulling exercise that strengthens the latissimus dorsi, rhomboids, middle and lower trapezius, and posterior deltoids, with the biceps assisting. A wider hand position lets the elbows travel slightly away from the torso, encouraging strong scapular retraction and depression while you maintain a tall, neutral spine. The band provides smooth, accommodating resistance and simple setup for home or gym use. The goal is controlled shoulder-blade motion and elbow drive without trunk sway or shrugging. When tension is matched to form, this variation helps build upper‑back strength that supports balanced shoulder mechanics in daily pulling tasks.
- Muscle Groups: Back, Delts, Lats, Shoulders, Traps
- Target Muscles: Deltoid - Posterior, Latissimus Dorsi, Trapezius - Middle Fibers
- Assisting Muscles: Biceps Brachii - Long Head, Rhomboid Major, Rhomboid Minor, Teres Major, Trapezius - Lower Fibers
- Stabilizing Muscles: Iliocostalis, Infraspinatus, Longissimus, Rectus Abdominis, Subscapularis
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Shoulders
- 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, Rear Shoulder
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Female
How To Do The Band Seated Wide Grip Row Exercise
‘- Sit tall on the floor or a bench with a neutral spine; ribs stacked over pelvis and eyes forward.
– Secure the band (around mid‑feet or a sturdy anchor at roughly mid‑torso height). Check for equal length and safe anchoring.
– Hold the band with hands wider than shoulder‑width; wrists neutral and forearms in line with the band.
– Set shoulders “down and back” gently without flaring the ribs; brace lightly.
– Start with arms extended and a soft elbow bend—no slack in the band.
– Initiate the pull by pinching the shoulder blades together, then drive elbows back and slightly out.
– Guide the band toward the lower ribs/upper abdomen while keeping the chest tall and neck relaxed.
– Pause briefly with scapulae retracted and depressed; do not shrug.
– Return slowly, allowing the shoulder blades to protract under control while keeping the spine neutral.
– Keep tension smooth; avoid jerking, leaning back, or twisting.
– Stop each rep before losing posture or letting the shoulders roll forward.
Band Seated Wide Grip Row Tips
‘- Sit tall with a neutral spine, stacking your ribs over your pelvis and keeping your eyes forward.
– Secure the band around your mid‑feet or a sturdy anchor at about mid‑torso height, checking for equal length and safe anchoring.
– Grip the band wider than shoulder‑width with neutral wrists and forearms in line with the band.
– Gently set your shoulders “down and back” without flaring your ribs, and brace lightly.
– Begin each rep with arms extended and a soft bend in the elbows, keeping slack out of the band.
– Initiate the row by pinching your shoulder blades together before driving your elbows back and slightly out.
– Aim the band toward your lower ribs or upper abdomen while keeping your chest tall and neck relaxed.
– Briefly pause with your shoulder blades retracted and depressed, avoiding any shrugging.
– Control the return, allowing your shoulder blades to protract while maintaining a neutral spine.
– Keep the motion smooth, avoiding jerking, leaning back, twisting, or continuing once you lose posture or let the shoulders roll forward.
Band Seated Wide Grip Row Beginner Introduction
The Band Seated Wide Grip Row is a band-resisted horizontal pulling movement that targets the upper back, lats, shoulders, and biceps. It is performed in a seated position, either on the ground or on a bench, with a band fixed in front of the body, such as around the mid‑feet or a secure point at about mid‑torso level. Hands hold the band farther apart than shoulder distance, so the elbows travel a bit away from the sides, encouraging the shoulder blades to glide down and in toward the spine while the torso stays upright.
This row centers on smooth, controlled tension from the band rather than abrupt effort. The motion highlights coordinated movement of the shoulder blades with the arms, emphasizing an open chest, relaxed neck, and steady trunk rather than rocking or shrugging. The pull generally finishes around the lower rib or upper stomach area, with a deliberate return to the starting reach. When band resistance matches the ability to maintain form, this variation supports upper‑back strength and shoulder control that carry over to everyday pulling actions.