Videos
Instructions
- Sit on the floor with your legs extended and loop the resistance band around your feet.
- Hold both ends of the band with your arms extended in front of you.
- Keep your back straight and engage your core.
- Pull the band towards your torso by bending your elbows and retracting your shoulder blades.
- Pause briefly at the end of the movement, then slowly return to the starting position.
Technical Tips
- Keep your back neutral and avoid rounding your shoulders.
- Focus on squeezing your shoulder blades together at the peak of the row.
- Avoid using momentum; control both the concentric and eccentric phases.
- Maintain tension on the band throughout the movement.
Breathing Tips
- Inhale before you begin the pull.
- Exhale as you pull the band toward your torso.
- Inhale again as you return to the starting position.
Medical restrictions
- Lower back injury
- Rotator cuff tear
- Severe shoulder impingement
Description
The Seated Banded Row is an effective resistance band exercise designed to strengthen the upper and middle back while also engaging the arms and shoulders. Performed in a seated position with the band anchored around the feet, this movement mimics a traditional rowing motion and emphasizes posture, control, and scapular retraction. It is particularly beneficial for those looking to improve posture, reinforce back stability, and build foundational pulling strength without access to heavy gym equipment. Ideal for beginners, home workouts, and rehabilitation programs, this exercise offers a low-impact yet targeted approach to back training. Its versatility makes it a valuable addition to bodyweight routines or warm-up sequences before more demanding pulling movements. With consistent practice, users can enhance muscular endurance, improve mobility around the shoulder girdle, and support functional upper body mechanics for daily tasks and athletic activities.
What muscles do seated banded rows work?
Seated banded rows primarily work the back muscles, especially the lats and rhomboids, while also engaging the rear deltoids, biceps, and forearms for support and control.
Is the seated banded row good for posture?
Yes, the seated banded row is excellent for posture because it strengthens the mid-back muscles responsible for scapular retraction, helping to counteract rounded shoulders and promote spinal alignment.
Can I do seated banded rows without a gym?
Absolutely, seated banded rows require only a resistance band and can be done at home, making them a convenient and effective back exercise for non-gym settings.
How many reps of seated banded rows should I do?
For general strength and endurance, aim for 10 to 15 controlled reps per set, adjusting resistance and volume based on your fitness level and training goals.
Are seated banded rows safe for beginners?
Yes, seated banded rows are beginner-friendly and low-impact, offering a safe way to develop pulling strength and improve posture when performed with proper form.