Band Seated Underhand Grip Row
- Músculo objetivo
- Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
- Músculos sinergistas
- Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior
- Equipamiento
- Band
- Parte del cuerpo
- Back
- Tipo
- Strength
The band seated underhand grip row is a back-building pulling exercise that targets the lats (latissimus dorsi), the teres major and minor, the infraspinatus, and the mid and lower traps. The supinated (palms-up) grip lets the biceps and forearms assist strongly, making it a joint-friendly way to train horizontal pulling at home with just a resistance band.
Cómo hacer el Band Seated Underhand Grip Row
- 1Sit tall on the floor with your legs extended and loop the resistance band around the soles of your feet.
- 2Grab one end of the band in each hand with an underhand, palms-up (supinated) grip and let your arms reach forward until you feel tension.
- 3Set your posture: chest up, core braced, and shoulders pulled down away from your ears.
- 4Row the band toward your lower ribs by driving your elbows back close to your sides, keeping your wrists straight.
- 5Squeeze your shoulder blades together at the end of the pull and hold briefly to feel the contraction across your back.
- 6Lower the band forward under control until your arms are extended and your shoulder blades stretch slightly apart.
- 7Repeat for your target reps, keeping your torso upright and avoiding any rocking back and forth.
Consejos de técnica
- Lead each rep with your elbows, not your hands, so your back muscles do the work instead of just your arms.
- Keep your shoulders pulled down and back throughout the set to bias the lats and mid-traps rather than shrugging into the upper traps.
- Control the lowering (eccentric) phase for a slow count of two to three to keep tension on the muscles and avoid letting the band snap your arms forward.
- Adjust the resistance by choking up on the band or stepping into a thicker band if the movement feels too easy or too hard.
Errores comunes
- Rocking the torso back to yank the band, which uses momentum instead of your back muscles and reduces the training effect.
- Letting the wrists bend backward under load, which strains the wrist and forearm and leaks force out of the pull.
- Shrugging the shoulders up toward the ears, which shifts work to the upper traps and away from the lats and mid-back you are trying to train.
- Stopping the pull short of the squeeze, which skips the peak contraction where the teres and mid-traps work hardest.
- Releasing the band quickly on the way out, which loses tension and removes the muscle-building eccentric portion of the rep.
Preguntas frecuentes
What muscles does the band seated underhand grip row work?
It primarily works the lats (latissimus dorsi), teres major and minor, infraspinatus, and the mid and lower traps. The biceps, brachialis, brachioradialis, and rear deltoids assist as synergists, with the underhand grip increasing biceps involvement.
Why use an underhand grip instead of overhand for rows?
The underhand (supinated) grip lets your biceps assist more and tends to keep the elbows tucked closer to your sides, which can shift emphasis toward the lower lats while reducing strain on the shoulders for many lifters.
Is the band seated underhand grip row good for beginners?
Yes. The band provides smooth, scalable resistance and the seated position limits cheating with momentum, so it is an easy, low-impact way for beginners to learn back rows and build a strong mind-muscle connection.
How many sets and reps should I do?
For building back muscle and strength, 3 to 4 sets of 10 to 15 reps works well with a band. Choose a band tension that makes the last couple of reps genuinely challenging while keeping your form clean.
What is a good alternative to this exercise?
A band seated overhand row, a cable seated row, or a dumbbell bent-over row all train the same horizontal pulling pattern. Switch to an overhand grip to emphasize the upper back, or keep the underhand grip to involve more biceps.
