Band Seated Straight-Back Row
Strengthen your back with the band seated row! Improve posture & build upper body strength from home.
The Band Seated Straight-Back Row is a compound exercise that mainly works the back, with help from the traps and shoulders. You'll need: resistance bands or exercise bench.
Required Equipment
Band Seated Straight-Back Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Mid Traps (trapezius, middle fibers); Rear Shoulder (Delts) (posterior deltoid)
Band Seated Straight-Back Row Variations and Alternatives
How to do the Band Seated Straight-Back Row
Band Seated Straight Back Row Instructions
Positioning:
Sit on the bench or chair with your feet flat on the floor.
Hold the resistance band with both hands, positioning it around the soles of your feet. Adjust the band length so there is tension when your arms are extended in front of you.
Keep your back straight and engage your core for stability. Lean slightly forward from your hips, ensuring your spine remains neutral.
Movement:
Start with your arms fully extended in front of you, palms facing each other.
Pull the band towards your torso, bending your elbows and bringing your hands towards your ribcage. Keep your elbows close to your body.
Squeeze your shoulder blades together as you pull, feeling the tension in your upper back.
Slowly return to the starting position by extending your arms back to the front, maintaining control throughout the movement.
Repeat for the desired number of repetitions, ensuring proper form.
Tips:
Maintain a steady breathing pattern; inhale while extending your arms and exhale during the pulling motion.
Focus on controlled movements to maximize muscle engagement and prevent injury.
Adjust the resistance of the band as needed to match your fitness level.
Band Seated Straight-Back Row FAQs
What muscles does the Band Seated Straight-Back Row work?
The Band Seated Straight-Back 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 Band Seated Straight-Back Row?
Resistance bands or exercise bench.
Is the Band Seated Straight-Back 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 Band Seated Straight-Back Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Band Seated Straight-Back Row variations and alternatives?
Similar exercises include the Band Bent-Over Row, Banded-Handle Row, Band Bench Incline Two-Arm Hammer-Grip Row and Band Incline Row.
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