Videos
Instructions
- Sit on the floor with legs extended and loop the resistance band around a fixed anchor in front of you.
- Hold the band handles with both hands, arms extended, palms facing each other.
- Keep your back straight and core engaged.
- Pull the handles towards your torso by bending the elbows and retracting the shoulder blades.
- Pause briefly at the peak contraction, then slowly return to the starting position.
Technical Tips
- Avoid rounding the back; maintain a neutral spine throughout the movement.
- Focus on squeezing the shoulder blades together at the end of the pull.
- Control the band tension during both the concentric and eccentric phases.
- Keep elbows close to your body during the row.
Breathing Tips
- Inhale as you extend your arms to return to the starting position.
- Exhale as you pull the band toward your torso.
Medical restrictions
- Avoid if experiencing lower back pain or spinal disc injuries.
- Not recommended for individuals with shoulder impingement without professional supervision.
Seated Banded Rows are an effective resistance training exercise targeting the muscles of the upper back using an elastic band. This movement is ideal for home workouts or for those seeking a low-impact strength exercise without heavy equipment. By simulating the rowing motion, it improves postural alignment, strengthens the lats, rhomboids, and biceps, and enhances scapular stability. The elastic band provides variable resistance, making it accessible for all fitness levels and suitable for controlled rehabilitation or general fitness goals. Whether you're aiming to develop back strength, improve shoulder health, or correct muscular imbalances, this exercise offers a practical and scalable solution to build pulling strength with minimal setup.
What muscles do seated banded rows work?
Seated banded rows primarily work the back muscles, especially the lats and rhomboids, while also engaging the biceps and forearms for pulling and grip support.
Are seated banded rows good for beginners?
Yes, seated banded rows are beginner-friendly because they use elastic resistance, allowing users to control the intensity and maintain proper form safely.
Can I do seated banded rows without a bench?
Absolutely. Seated banded rows can be performed on the floor as long as the resistance band is anchored securely in front of you at foot or chest level.
Are resistance bands effective for back exercises?
Yes, resistance bands provide excellent variable resistance and muscle activation, making them highly effective for back exercises like rows, especially for home or travel workouts.
How many reps of seated banded rows should I do?
For general fitness, aim for 10–15 reps per set. Adjust based on your training goal: fewer reps with heavier resistance for strength, more reps with moderate resistance for endurance.