Band seated row
- Músculo objetivo
- Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
- Músculos sinergistas
- Brachialis, Brachioradialis, Deltoid Posterior
- Equipamiento
- Band
- Parte del cuerpo
- Back
- Tipo
- Strength
The band seated row is a back-strengthening pulling exercise that targets the lats (latissimus dorsi), the mid- and lower-trapezius, and the smaller upper-back muscles (teres major and minor, infraspinatus). Performed seated on the floor with a resistance band looped around your feet, it builds horizontal pulling strength and posture-supporting back thickness anywhere, no machine needed.
Cómo hacer el Band seated row
- 1Sit on the floor with your legs extended and a slight bend in your knees, keeping your torso tall.
- 2Loop the middle of the resistance band around the soles of your feet and grip one end in each hand.
- 3Sit up straight with your arms extended in front of you, taking the slack out of the band and bracing your core.
- 4Pull both handles toward your lower ribs, leading with your elbows and driving them straight back past your torso.
- 5Squeeze your shoulder blades together at the end of the pull, keeping your shoulders down and away from your ears.
- 6Hold the contracted position briefly while keeping your chest up and back flat.
- 7Slowly extend your arms back to the start under control, resisting the band's pull rather than letting it snap forward.
- 8Repeat for your target reps, keeping your torso upright throughout the set.
Consejos de técnica
- Initiate each rep by retracting your shoulder blades, then pull with your elbows — think of squeezing rather than yanking the band.
- Keep your elbows close to your sides to bias the lats and mid-back instead of letting them flare wide.
- Adjust the resistance by gripping the band shorter (harder) or longer (easier), or by stepping into a thicker band.
- Stay tall through your spine and avoid rounding forward as you extend your arms — control the negative.
- Anchor the band securely around your feet so it can't slip and snap back toward you.
Errores comunes
- Rounding the lower back and slumping forward, which shifts load off the target muscles and strains the spine.
- Pulling with the arms only and not retracting the shoulder blades, so the lats and traps never fully engage.
- Letting the band snap your arms forward on the return, which loses tension and reduces the working range.
- Shrugging the shoulders up toward the ears, which recruits the upper traps instead of the mid- and lower-back fibers.
- Leaning the torso far back to heave the band, turning a back exercise into a momentum swing.
Preguntas frecuentes
What muscles does the band seated row work?
It primarily targets the latissimus dorsi, the middle and lower trapezius, and the teres major, teres minor, and infraspinatus. The brachialis, brachioradialis, and rear deltoids assist as synergists.
Is the band seated row good for beginners?
Yes. The band lets you scale resistance easily and learn the rowing motion with low joint stress, making it a beginner-friendly way to build back strength at home.
How do I make the band seated row harder or easier?
Grip the band closer to your feet for more tension, or further from your feet for less. You can also switch to a thicker, higher-resistance band as you get stronger.
Where should I feel the band seated row?
You should feel it across your mid- and upper-back as your shoulder blades squeeze together, with the lats working through the pull. The biceps and forearms assist but shouldn't do most of the work.
How many sets and reps should I do?
For general strength and muscle, 3–4 sets of 10–15 reps works well with a band. Choose a resistance where the last couple of reps are challenging but your form stays clean.
