Skip to main content

Resistance Band Seated Row

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

EasyMiddle back

About this exercise

The resistance band seated row is a back-strengthening exercise that replicates the cable seated row using an elastic band looped around the feet. Sitting upright on the floor with legs extended, you pull the band handles toward your torso to work the lats, rhomboids, and biceps with no gym equipment required.

How to Perform

  • Sit on the floor with legs extended and loop the resistance band around the soles of both feet
  • Hold one end of the band in each hand with palms facing each other, arms fully extended
  • Sit tall with a neutral spine and a slight bend in the knees
  • Pull both handles toward your lower ribs by driving your elbows straight back, squeezing the shoulder blades together
  • Hold the contracted position for a moment, keeping your torso upright and avoiding rounding the lower back
  • Extend your arms back to the starting position in a controlled manner and repeat

Muscle Activation

Primary
Middle back
Secondary
BicepsTrapezius

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.

You may also like

45-Degree Back Extension with Scapular Adduction

Bodyweight · Medium
Middle backLower backGlutesHamstringsTrapezius

Ape Traverse

Bodyweight · Hard
Side shouldersMiddle backBicepsCoreInner forearm

Archer Pull-up

Bodyweight · Hard
Rear shouldersTrapeziusMiddle backBicepsOuter forearmMiddle chest

Assisted Chin-Up on a Bench

Bodyweight · Easy
BicepsMiddle backMiddle chestTrapezius