Exercise guide
Band Straight Back Seated Row
- Beginner
- Compound
- Rep-based
- Back
This compound pulling movement targets the mid-back and lats to improve posture and scapular stability. Using a resistance band provides accommodating resistance, meaning the tension increases as you reach the peak contraction for maximum muscle fiber recruitment.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit upright on a flat bench with your legs extended forward and a slight bend in your knees.
- Loop the resistance band securely around your feet or a fixed anchor point at foot height.
- Grasp the band handles or the band itself with a neutral grip (palms facing each other).
- Sit tall with your chest out, shoulders pulled back and down, and arms fully extended.
How to do it
- Exhale as you pull the band toward your waist, driving your elbows straight back close to your sides.
- Squeeze your shoulder blades together forcefully at the end of the movement.
- Inhale as you slowly extend your arms back to the starting position, resisting the pull of the band.
- Maintain a controlled 2-1-2 tempo: 2 seconds to pull, 1 second squeeze, 2 seconds to return.
Form checklist
- Keep your torso stationary; avoid leaning forward or backward to create momentum.
- Ensure your shoulders stay down and away from your ears throughout the set.
- Keep your elbows tucked close to your ribcage rather than flaring them out.
- Maintain a slight bend in your knees to prevent lower back strain.
Pro tips
- Initiate the pull by retracting your shoulder blades first, then follow through with your arms to emphasize the back over the biceps.
- Focus on 'pulling with your elbows' rather than pulling with your hands to better engage the lats and traps.
Make it harder
- Choke up on the band (grip closer to your feet) to increase the starting tension.
- Add a 3-second isometric hold at the peak of the contraction to maximize time under tension.
Frequently asked
- What muscles does the band straight back seated row work?
- The band straight back 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 straight back seated row?
- The band straight back seated row uses resistance band.
- Is the band straight back seated row good for beginners?
- Yes. The band straight back seated row is a beginner-friendly movement and a strong foundation to build on.