Exercise guide
Band Seated Row
- Beginner
- Compound
- Rep-based
- Back
The Band Seated Row builds mid-back thickness and improves posture by providing constant tension on the lats and trapezius. It is an excellent movement for developing scapular stability and mind-muscle connection with the posterior chain.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Secure a resistance band around a sturdy anchor point at chest height while seated.
- Sit on a flat bench facing the anchor point with legs slightly bent and feet firmly planted or braced.
- Grasp the band with a neutral grip (palms facing each other), ensuring there is tension in the band at full arm extension.
- Sit tall with a neutral spine, chest up, and shoulders pulled down away from your ears.
How to do it
- Exhale as you pull the band toward your lower ribs by driving your elbows back and squeezing your shoulder blades together.
- Maintain a proud chest and avoid leaning back excessively as you reach the peak contraction.
- Inhale and slowly return to the starting position, controlling the band's recoil to keep tension on the muscles.
- Follow a controlled tempo, focusing on a one-second squeeze at the back and a two-second eccentric release.
Form checklist
- Keep your elbows tucked close to your ribcage rather than flaring them outward.
- Avoid shrugging your shoulders toward your ears; keep the upper traps relaxed.
- Maintain a stationary torso throughout the set; do not use momentum to rock back and forth.
- Ensure your shoulder blades fully retract and depress at the end of the movement.
Pro tips
- Imagine pulling through your elbows rather than pulling with your hands to better isolate the lats and minimize bicep involvement.
- Focus on a 'chest out' position at the end of the row to maximize middle trapezius and rhomboid activation.
Make it harder
- Add a 3-second isometric hold at the point of maximum contraction to increase time under tension.
- Increase the resistance by scooting the bench further away from the anchor point or using a thicker band.
Frequently asked
- What muscles does the band seated row work?
- The band seated row primarily targets the lats and trapezius, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the band seated row?
- The band seated row uses resistance band.
- Is the band seated row good for beginners?
- Yes. The band seated row is a beginner-friendly movement and a strong foundation to build on.