Loop-Band Seated Row
Strengthen your back at home! Loop-Band Seated Rows build upper body strength with just a band. Perfect for all fitness levels.
The Loop-Band Seated Row is a compound exercise that mainly works the back, with help from the traps and shoulders. You'll need: resistance bands.
Required Equipment
Loop-Band Seated Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Mid Traps (trapezius, middle fibers); Rear Shoulder (Delts) (posterior deltoid)
Loop-Band Seated Row Variations and Alternatives
How to do the Loop-Band Seated Row
Take a seated position on the floor with your legs extended in front of you.
Secure a resistance band around a sturdy, fixed object such as the base of a squat rack or a heavy piece of furniture at foot level.
Grasp the ends of the band with both hands; arms extended and palms facing each other.
Sit up tall, engaging your core, and keep your back straight (do not round your shoulders).
Begin the movement by driving your elbows straight back, squeezing your shoulder blades together, and pulling the band towards your waist.
Keep your chest up and elbows close to your body as you row the band back.
Pause briefly when the band reaches your torso or when your elbows can't go further back.
Slowly release the tension and extend your arms back to the starting position.
Repeat for the desired number of repetitions and sets.
Make sure to maintain proper form throughout the exercise to avoid any strain on the lower back.
Remember to adjust the intensity of the exercise by using different thicknesses or strengths of resistance bands, or by changing your position relative to the anchor point to increase or decrease the tension.
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Loop-Band Seated Row FAQs
What muscles does the Loop-Band Seated Row work?
The Loop-Band Seated Row mainly works the back, with help from the traps and shoulders. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Loop-Band Seated Row?
Resistance bands.
Is the Loop-Band Seated Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Loop-Band Seated Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Loop-Band Seated Row variations and alternatives?
Similar exercises include the Loop-Band Wide-Grip Pull-Up, Band Bent-Over Lat Pulldown, Band Bent-Over Row and Banded-Handle Row.
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