Banded Seated Row

Illustration of a man performing a seated row exercise, showing muscles targeted in red, with labels 'START' and 'FINISH' indicating the beginning and end of the movement.

Exercise Description

The Banded Seated Row is a resistance-band pulling exercise that targets the muscles of the upper and middle back while improving posture, shoulder stability, and pulling strength. Performed from a seated position, the exercise provides a stable base that allows you to focus on proper rowing mechanics and back muscle activation. It is an effective and accessible alternative to cable rows and can be performed at home or in the gym.

Primary Muscles Worked

  • Latissimus Dorsi

  • Rhomboids

  • Middle Trapezius

Secondary Muscles Worked

  • Posterior Deltoids (Rear Shoulders)

  • Biceps Brachii

  • Brachialis

  • Teres Major

  • Forearm Flexors

  • Lower Trapezius

  • Rotator Cuff Muscles (Stabilizers)

  • Core Muscles (Stabilization)

How to Perform Correctly

Setup

  1. Sit on the floor with your legs extended in front of you.

  2. Loop a resistance band securely around your feet or a stable anchor point.

  3. Hold one end or handle of the band in each hand.

  4. Sit upright with your chest lifted and shoulders pulled back.

  5. Keep a slight bend in your knees if needed for comfort.

  6. Engage your core and maintain a neutral spine.

Movement

  1. Pull the band toward your torso by driving your elbows backward.

  2. Keep your elbows close to your sides throughout the movement.

  3. Squeeze your shoulder blades together as your hands approach your lower ribs or waist.

  4. Pause briefly at the fully contracted position.

  5. Slowly extend your arms and return to the starting position under control.

  6. Maintain tension in the band throughout the exercise.

  7. Repeat for the desired number of repetitions.

Common Mistakes to Avoid

Rounding the Back

  • Maintain an upright posture and neutral spine throughout the exercise.

Shrugging the Shoulders

  • Keep your shoulders down and away from your ears to maximize back engagement.

Pulling with the Arms Only

  • Focus on initiating the movement by driving the elbows backward and squeezing the shoulder blades together.

Leaning Back Excessively

  • Avoid using body momentum to assist the pull.

Incomplete Range of Motion

  • Fully extend the arms and complete each row for maximum effectiveness.

Allowing the Band to Snap Back

  • Control the return phase to maintain tension and reduce injury risk.

Using Excessive Resistance

  • Choose a band that allows proper technique and a full range of motion.

Back Exercises