Seated row with resistance band

Seated Row with Resistance Band is an effective exercise for strengthening the upper back , shoulders and biceps . The exercise helps to improve posture and increase the strength of the back muscles. By using a resistance band, you get an even resistance throughout the movement, making the exercise suitable for all fitness levels.

Correct form and technique

How to perform the Seated Row with Resistance Band correctly:

  1. Sit on the floor with your legs stretched out in front of you and your back straight. Place the center of the resistance band around the soles of the feet.
  2. Hold one end of the band in each hand, palms facing each other.
  3. Engage your core and pull the band toward your torso by bending your elbows and squeezing your shoulder blades together.
  4. Stop when the hands are close to your lower ribs or hip and pause briefly.
  5. Slowly lower the arms back to the starting position with control.

Watch this video for a visual demonstration of proper technique for the Seated Row with Resistance Band.

Common errors

To achieve maximum effect and avoid damage, you should avoid these mistakes:

  • Curved back: Keep the back neutral and the chest lifted to prevent overloading the lower back.
  • Using momentum: Perform the movement slowly and controlled without rocking the body back and forth.
  • Lack of shoulder activation: Be sure to squeeze the shoulder blades together as you pull the band in.

Modifications and Variations

Try these variations to adapt the exercise to your level or goals:

  • Beginners: Use a lighter resistance band and sit on a chair for more stability.
  • Advanced: Use a tighter band or perform the exercise with a single arm pull to challenge muscle balance.
  • Alternative: Stand up and perform rows with the band attached to a stable surface for a variation in the movement.

Reps and sets

Aim for 3 sets of 10-15 repetitions . Adjust the resistance by choosing a thicker band or increasing the number of repetitions as you get stronger.

Breathing

Inhale as you return the band to the starting position and exhale as you pull the band toward your torso. Controlled breathing helps maintain stability and focus during the exercise.

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