Exercise guide
Resistance Band Seated Row
- Beginner
- Compound
- Rep-based
- Back
This compound pulling movement builds thickness in the mid-back and improves posture by providing constant tension on the lats, traps, and rhomboids. Using a resistance band allows for a peak contraction that intensifies as the band stretches.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit on a flat bench with your legs extended forward and a slight bend in your knees.
- Loop the resistance band securely around the soles of your feet or a low, sturdy anchor point.
- Grasp the band or handles with a neutral grip (palms facing each other), ensuring the band is taut in the starting position.
- Sit tall with a neutral spine, chest out, and shoulders pulled down away from your ears.
How to do it
- Exhale as you pull the band toward your waist, driving your elbows back and squeezing your shoulder blades together.
- Hold the peak contraction for one second, focusing on the tension in your mid-back.
- Inhale and slowly return to the starting position over a two-second count, resisting the band's pull.
- Allow your arms to fully extend without letting your shoulders roll forward or your spine round.
Form checklist
- Keep your elbows tucked close to your sides throughout the movement.
- Avoid leaning back or using momentum to pull the band.
- Ensure your shoulders stay down; do not shrug them toward your ears.
- Maintain a slight bend in the knees to take pressure off the lower back.
Pro tips
- Think about 'pulling with your elbows' rather than your hands to better isolate the back muscles and reduce bicep dominance.
- Imagine trying to pinch a pencil between your shoulder blades at the end of every rep.
Make it harder
- Choke up on the band by grabbing it closer to your feet to increase the starting tension.
- Perform the exercise unilaterally (one arm at a time) to increase core engagement and fix strength imbalances.
Frequently asked
- What muscles does the resistance band seated row work?
- The resistance band seated row primarily targets the lats and trapezius, and also works the abs, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the resistance band seated row?
- The resistance band seated row uses resistance band.
- Is the resistance band seated row good for beginners?
- Yes. The resistance band seated row is a beginner-friendly movement and a strong foundation to build on.