Resistance Band Seated Wide Row
Resistance Band Seated Wide Row Exercise Description
The Resistance Band Seated Wide Row is a horizontal pulling exercise that targets the upper-back musculature. Primary movers include the rhomboids, middle and lower trapezius, and posterior deltoids, with assistance from the latissimus dorsi and the elbow flexors. Using a wider hand position and letting the elbows travel out from the torso emphasizes scapular retraction and horizontal abduction of the shoulder. The band’s resistance increases as it stretches, encouraging a controlled pull and return through the full, pain-free range of motion. Maintain a neutral spine with the ribcage stacked over the pelvis and the neck relaxed to avoid compensations like shrugging or leaning back. This variation helps develop strong, coordinated scapular mechanics that support efficient pulling in daily activities and other gym movements.
- Muscle Groups: Back, Delts, Shoulders, Traps
- Target Muscles: Deltoid - Posterior, Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Assisting Muscles: Biceps Brachii - Long Head, Brachialis, Brachioradialis, Latissimus Dorsi
- Stabilizing Muscles: Infraspinatus, Longissimus, Multifidus, Subscapularis, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Shoulders, Upper Back
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Resistance Band
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Scapular Depressors, Scapular Retractors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lower Traps, Mid Traps, Rear Shoulder, Upper Back
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Resistance Band Seated Wide Row Exercise
‘- Sit tall on the floor with knees slightly bent. Loop the band securely around the midfoot of both shoes.
– Hold the band ends (or handles) with an overhand grip, hands just wider than shoulder width.
– Brace lightly through the trunk. Set the shoulders “down and back” without arching the lower back; keep the chest softly lifted.
– Start with arms extended and shoulder blades protracted under control.
– Initiate the pull by drawing the shoulder blades back and slightly down.
– Drive the elbows out and back at roughly 45–60 degrees from your torso, keeping them just below shoulder height.
– Pull until your hands approach the lower ribs/upper abdomen; forearms stay in line with the band, wrists neutral.
– Pause briefly while maintaining level shoulders; avoid shrugging or flaring the ribs.
– Return slowly by allowing the shoulder blades to protract as the elbows straighten, maintaining control of the band.
– Keep your torso stable throughout—no leaning back or rounding forward.
– Breathe steadily; exhale during the pull, inhale on the controlled return.
Resistance Band Seated Wide Row Tips
‘- Sit tall with a neutral spine, keeping your ribcage stacked over your pelvis and your neck relaxed.
– Loop the band securely around the midfoot of both shoes before starting your set.
– Use an overhand grip with hands just wider than shoulder width to set up the wide row position.
– Lightly brace your trunk and set the shoulders “down and back” without arching your lower back; keep the chest softly lifted.
– Begin each rep with your arms extended and shoulder blades protracted under control.
– Initiate the pull by drawing your shoulder blades back and slightly down before driving the elbows.
– Drive your elbows out and back at about 45–60 degrees from your torso, keeping them just below shoulder height.
– Pull until your hands approach your lower ribs/upper abdomen, with forearms in line with the band and wrists neutral.
– Pause briefly with level shoulders at the end of the row, avoiding shrugging or flaring your ribs.
– Return slowly, allowing your shoulder blades to protract as the elbows straighten, keeping your torso stable without leaning back or rounding forward.
– Move through a controlled, full, pain-free range of motion as the band’s resistance increases.
– Breathe steadily—exhale as you pull, and inhale on the controlled return.
Resistance Band Seated Wide Row Beginner Introduction
The Resistance Band Seated Wide Row is a band-based pulling movement performed on the floor that centers on the muscles across the upper back. With a looped band anchored around the feet and the hands placed slightly wider than shoulder-width, the arms travel outward and backward so the shoulder blades glide toward each other. This pattern highlights the upper back, traps, rear shoulders, and lats, with the arms and biceps contributing to the pull.
Because elastic tension builds progressively as the band stretches, the motion naturally encourages a smooth effort both toward the body and on the way back out. A tall, relaxed posture through the spine, ribs, and neck lets the shoulders move without unnecessary shrugging or leaning, promoting clean, coordinated shoulder-blade action. Practiced this way, the exercise reinforces solid rowing mechanics that translate well to everyday tasks such as lifting or carrying, as well as to other pulling movements in the gym.