Band Seated Row
How to do it
Starting position
- Sit with your legs extended and loop the band around the center of your feet.
- Hold the ends with both hands and straighten your back.
- Keep your knees slightly bent.
Movement
- Keep your elbows close to your torso and pull toward your belly button.
- Squeeze your shoulder blades back and pause briefly.
- Keep your torso upright and slowly extend your arms.
Breathing
Exhale as you pull, inhale as you extend.
Cautions
- Leaning your upper body back as you pull uses lower back momentum. Keep your torso angle fixed.
- If your shoulders shrug up, your traps take over.
Exercise info
| Primary muscles |  Upper back Lats |
|---|---|
| Secondary muscles | Rear delts · Biceps · Forearms · Lower back |
| Equipment |  Resistance band |
| Movement pattern | Horizontal pull |
| Rep range | 12–20 reps |
23 similar exercises
Representative exercise: Band Seated Row
- Resistance Band Seated Row
- Machine Seated Row
- Machine Seated Row (Plate Loaded)
- Seated Row with Towel
- Seated Boat Row on Chair
- Resistance Band Seated Wide Row
- Band One Arm Twisting Seated Row
- Band straight back seated row (Demo 2)
- Machine Seated Single Arm Row
- Lever Seated Row (version 2)
- Cable One Arm Twisting Seated Row
- Lever Seated Row (plate loaded) (VERSION 3)
- Machine Pronated Grip Seated Row (Plate Loaded)
- Machine Supinated Grip Seated Row (Plate Loaded)
- Sitting Row on a Chair (Demo 2)
- Lever Alternating Narrow Grip Seated Row (plate loaded)
- Band Seated Straight Back Row
- Band Straight Back Seated Row
- Sitting Row on a Chair
- Sitting Switching Palm Row on a Chair
- Sitting Pulse Row on a Chair
- Seated Alternating Row on a Chair
- Seated Boat Row with a Towel on a Padded Stool
Related exercises
Band Narrow Grip High Row (VERSION 2)HarderBand Straight Back Seated RowHarderMachine RowSimilar exerciseWeighted Plate Bent-Over RowSimilar exerciseChest-Supported Dumbbell RowSimilar exerciseDumbbell Bent Over RowSame muscle · different equipmentBarbell Bent Over RowSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.