Banded Seated Row
Also known as: resistance band row
- Primary muscleUpper Back
- EquipmentResistance Band
- DifficultyBeginner
- TypeCompound · Pull
Looping a band around your feet turns any patch of floor into a seated row station, though resistance builds through the pull and peaks as your hands reach your ribs - the opposite of a cable's even load. Sit tall with legs extended, and progress by shortening or doubling the band once 20 reps feel easy.
How to do the Banded Seated Row
- Sit on the floor with your legs extended and loop the resistance band around your feet.
- Hold the ends of the resistance band with your hands, palms facing each other.
- Keep your back straight and lean slightly back, engaging your core.
- Pull the resistance band towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly release the tension and return to the starting position.
- Repeat for the desired number of repetitions.
Tip: Pause for a full count with the handle at your torso before letting it go back.
Muscles worked
Primary
Upper Back · Back
The rhomboids and mid traps squeeze the shoulder blades together at the end of each rep, which is where you should feel the strongest contraction.
Common mistakes
- Yanking with the arms — the rep should start with the shoulder blades pulling back, then the elbows follow; if the biceps give out first, you are curling the weight.
- Torso heaving up — on bent-over rows the back angle should not change between reps; if it does, drop the weight.
- Shrugging the shoulders up — pull the elbows back and down and keep the shoulders away from the ears, especially on face pulls.
- Skipping the stretch — let the arms straighten fully and the shoulder blades slide forward at the start of each rep, then pull from there.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Rows are a main movement in any pull or back session and go before pulldowns and arm work. They pair well with a chest press on the same cable stack or a push-up for a push and pull superset.
Variations and alternatives
Similar exercises
Without resistance band
Frequently asked questions
What muscles does the Banded Seated Row work?
The Banded Seated Row primarily works the upper back. It also involves the biceps and delts, which assist the movement and stabilise the joints.
Is the Banded Seated Row good for beginners?
Yes. The Banded Seated Row is rated beginner: it uses a resistance band and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Banded Seated Row?
If you cannot do the Banded Seated Row, try the TRX Suspension Row, the Upright Torso Cable Seated Row or the Single Arm Rotating Banded Seated Row. Each of them trains the upper back through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Banded Seated Row, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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