Banded Seated Rows
EquipmentResistance Band
TypeCompound
DifficultyBeginner
Primary:Upper Back
Secondary:Biceps, Rear Delts
Tertiary:Core, Traps
Stabilizer:Hamstrings, Glutes
📋 How to Perform
- Secure a resistance band around a stable anchor point at foot level.
- Sit on the floor with your legs extended and the band looped around your feet.
- Hold the band handles or ends with both hands, arms extended.
- Pull the band toward your torso, squeezing your shoulder blades together.
- Slowly return to the starting position, keeping tension in the band.
- Maintain a straight back and avoid leaning forward.
- Keep your elbows close to your body throughout the movement.
⚠️ Common Mistakes to Avoid
- Rounding the lower back as the arms reach forward, which loads the spine instead of the upper back.
- Rocking the torso back to finish each pull, which uses body sway instead of the back muscles.
- Letting the band snap the arms forward, which loses tension and yanks on the shoulders.
