Resistance Band Seated Straight Back Row
- Synergistenmuskeln
- Brachialis, Brachioradialis, Deltoid Posterior
- Equipment
- Resistance Band
- Körperregion
- Back
- Typ
- Strength
The Resistance Band Seated Straight Back Row is a strength exercise that targets the latissimus dorsi, infraspinatus, teres major, teres minor, and mid and lower trapezius by pulling a resistance band toward your torso while keeping your back flat and upright. The brachialis, brachioradialis, and rear deltoid assist the movement. Performing the row from a seated position with a neutral spine removes momentum and keeps constant tension on the back muscles throughout each rep.
Resistance Band Seated Straight Back Row: So führst du sie aus
- 1Sit on the floor with your legs extended straight in front of you and loop a resistance band around the soles of both feet, holding one end in each hand.
- 2Sit tall with your spine neutral, chest lifted, and shoulders pulled down and back — this is the straight back position you will maintain for the entire set.
- 3Extend your arms fully forward so the band is taut and you feel a slight stretch across your upper back.
- 4Brace your core lightly to stabilize your torso and keep your back from rounding as you pull.
- 5Drive your elbows straight back, pulling your hands toward your lower ribcage while keeping your elbows close to your sides.
- 6Squeeze your shoulder blades together at the end of the pull and hold for one to two seconds.
- 7Return your arms forward in a slow, controlled motion, resisting the band all the way back to the starting position.
- 8Complete all reps without letting your torso rock forward or backward between repetitions.
Technik-Tipps
- Keep your back flat and upright for the entire set — do not round your lumbar spine to reach further forward or lean back to generate momentum during the pull.
- Initiate every rep by retracting your shoulder blades before you bend your elbows, so the back muscles lead the movement rather than the arms.
- Keep your elbows tracking close to your sides rather than flaring outward, which better engages the lats and takes stress off the shoulder joint.
- Control the return as deliberately as the pull — the eccentric phase under band tension is a significant part of the training stimulus for the back.
Häufige Fehler
- Rounding the lower back and hunching the shoulders forward at the start of each rep, which reduces lat engagement and places unnecessary stress on the lumbar spine.
- Leaning the torso backward during the pull to add power, which turns the row into a partial hip hinge and removes tension from the back muscles.
- Pulling with the arms rather than initiating with the scapulae, which causes the biceps to fatigue before the back muscles are adequately worked.
- Letting the band snap back quickly instead of controlling the return, which eliminates the eccentric load on the lats and mid-traps.
- Using a band with too much resistance, which forces compensatory torso movement and makes it impossible to maintain a straight back throughout the set.
Häufig gestellte Fragen
What muscles does the resistance band seated straight back row work?
The primary muscles are the latissimus dorsi, infraspinatus, teres major, teres minor, and the middle and lower fibers of the trapezius. The brachialis, brachioradialis, and rear deltoid assist as synergists.
Why does the straight back position matter for this row?
Keeping your back flat and upright ensures the back muscles do the work rather than your lower back or hip flexors. It also prevents lumbar flexion under load, which is a common source of discomfort when rowing from the floor.
How do I choose the right resistance band?
Pick a band that lets you complete the full pulling range of motion — elbows past your torso — without your back breaking from its upright position. If you have to lean back or round your spine to finish the rep, the band is too heavy.
Can I do this exercise if I do not have a gym bench or machine?
Yes. The seated straight back row with a resistance band requires no equipment beyond the band itself and a floor, making it a practical option for home training, travel, or warm-up work before heavier rows.
How many sets and reps should I do?
Three to four sets of 10–15 controlled reps works well for most people. Focus on the pause and squeeze at the end of each pull rather than moving quickly through the reps, since the back muscles respond well to deliberate, tension-focused repetitions.
