Band Seated Row (Straight Back) - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Band Seated Row (Straight Back)

Step by step instructions, muscle activation and variants for the Band Seated Row (Straight Back).

EasyRear shouldersTrapezius

About this exercise

The band seated row with a straight back is a floor-based pulling exercise that uses a resistance band looped around the feet to mimic a cable seated row. Keeping the back straight throughout emphasises the mid-back and lats while reducing spinal flexion.

How to Perform

  • Sit on the floor with your legs extended, loop a resistance band around the soles of your feet and hold one end in each hand
  • Sit tall with a neutral spine and a slight bend in the knees
  • Pull both ends of the band toward your lower ribcage, driving your elbows straight back and squeezing your shoulder blades together
  • Hold the contracted position for a brief pause
  • Slowly extend your arms back to the start, maintaining an upright torso throughout
  • Repeat for the desired number of reps

Muscle Activation

Primary
Rear shouldersTrapeziusMiddle back
Secondary
BicepsOuter forearm

Common Mistakes

Common mistakes content is coming soon.

About the Band Seated Row (Straight Back)

The Band Seated Row (Straight Back) 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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