Band Seated Row
Band Seated Row Exercise Description
The band seated row is a horizontal pulling exercise that targets the mid-back while engaging the lats, rhomboids, middle and lower trapezius, and posterior deltoids. Elbow flexors (biceps) and forearm muscles assist as you draw the band toward your torso. Performed seated with the band looped around the midfoot, it emphasizes controlled scapular retraction and depression with a neutral spine. The movement trains coordination between the shoulder blades and arms, reinforcing a stable torso and smooth shoulder mechanics. Maintain steady tension and a full, pain‑free range of motion while avoiding trunk sway or shoulder elevation.
- Muscle Groups: Back, Lats, Traps
- Target Muscles: Latissimus Dorsi, Trapezius - Middle Fibers
- Assisting Muscles: Biceps Brachii - Long Head, Brachialis, Deltoid - Posterior, Rhomboid Major, Teres Major, Trapezius - Lower Fibers
- Stabilizing Muscles: Infraspinatus, Longissimus, Multifidus, Subscapularis, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Mid 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
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Band Seated Row Exercise
‘- Sit tall on the floor with legs extended and feet hip‑width; loop the band securely around the midfoot of both shoes.
– Hold the band evenly with a neutral grip (palms facing each other); arms straight, shoulders stacked over hips.
– Set posture: engage your trunk lightly, lengthen the spine, keep ribs down, and draw shoulders slightly down and back.
– Inhale to prepare; exhale as you initiate by sliding the shoulder blades back and down (retract and depress).
– Pull the handles/band toward your lower ribs, keeping elbows close to your sides and wrists neutral.
– Pause briefly with shoulder blades squeezed; avoid shrugging or flaring the ribs.
– Return with control, allowing the arms to straighten as the shoulder blades protract without rounding the low back.
– Keep the torso still—no leaning or rocking—and maintain even band tension throughout.
– Stop before the spine flexes or the shoulders roll forward; reset posture as needed.
Band Seated Row Tips
‘- Sit tall with legs extended and feet hip-width, looping the band securely around the midfoot of both shoes.
– Hold the band evenly with a neutral grip, arms straight and shoulders stacked over hips.
– Lightly engage your trunk, lengthen your spine, keep ribs down, and draw shoulders slightly down and back.
– Inhale to prepare and exhale as you initiate by sliding the shoulder blades back and down.
– Pull the band toward your lower ribs, keeping elbows close to your sides and wrists neutral.
– Briefly pause with your shoulder blades squeezed, avoiding shrugging or flaring the ribs.
– Return with control, letting the arms straighten as the shoulder blades protract without rounding the low back.
– Keep the torso still with no leaning or rocking, and maintain even band tension throughout.
– Stop the movement before the spine flexes or the shoulders roll forward.
– Reset your posture as needed while using a full, pain-free range of motion and avoiding trunk sway or shoulder elevation.
Band Seated Row Beginner Introduction
The band seated row offers a floor-based pulling movement using a resistance band secured around the middle of the feet. From a seated position, the hands travel in toward the body as the band stretches, then return with measured control. This pattern highlights the upper and mid-back, shoulders, and arms, with help from the biceps and forearms, while the center of the body supports an upright posture.
This exercise places special attention on how the shoulder blades glide along the ribcage as the arms move, encouraging smooth coordination between back and arm muscles. A long, steady spine and relaxed neck create a feeling of grounded stability rather than rocking or swaying. Consistent band tension and a range of motion that feels comfortable for the joints help build awareness of shoulder positioning and back engagement. Over time, this can reinforce a sense of control through the torso and shoulders during everyday pulling tasks.