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Resistance Band Seated Row

Step by step instructions, muscle activation and variants for the Resistance Band Seated Row.

EasyRear shouldersTrapezius

About this exercise

The band seated row is a back exercise performed seated on the floor with a resistance band looped around the feet. It targets the lats and rhomboids while also working the biceps and rear delts, making it an excellent at-home or warm-up alternative to cable rows.

How to Perform

  • Sit on the floor with legs extended and loop a resistance band around both feet
  • Hold one end of the band in each hand and sit tall with your back straight
  • Begin with arms extended forward and slight tension in the band
  • Drive your elbows back, squeezing your shoulder blades together as you row
  • Pull until your hands reach your lower ribs, keeping elbows close to your sides
  • Hold the contracted position briefly, then extend your arms slowly back to the start
  • Maintain a neutral spine throughout — avoid rounding your back

Muscle Activation

Primary
Rear shouldersTrapeziusMiddle back
Secondary
BicepsOuter forearm

Common Mistakes

Common mistakes content is coming soon.

About the Resistance Band Seated Row

The Resistance Band Seated Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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