Band Seated Wide Grip 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 wide grip row is a back-building pulling exercise that targets the lats (latissimus dorsi), teres major and minor, the infraspinatus, and the lower and middle fibers of the trapezius, with help from the brachialis, brachioradialis, and rear deltoids. Performed seated with a resistance band anchored in front of you, the wide grip emphasizes the upper back and rear shoulders, making it a joint-friendly option for thickening the back at home or in the gym.
Cómo hacer el Band Seated Wide Grip Row
- 1Sit on the floor or a bench with your legs extended and anchor the resistance band securely in front of you at roughly chest height.
- 2Grip the band with both hands using a wide, overhand grip set noticeably wider than shoulder-width.
- 3Sit tall with a neutral spine, brace your core, and pull your shoulder blades down and slightly back to set your starting position.
- 4Extend your arms toward the anchor until the band is taut and you feel a stretch across your upper back, keeping your torso upright.
- 5Pull the band toward your upper abdomen by driving your elbows back and out to the sides, leading with your elbows rather than your hands.
- 6Squeeze your shoulder blades together at the end of the pull, keeping your wrists straight and your chest tall.
- 7Pause briefly in the contracted position, then extend your arms under control to return to the stretched start.
- 8Complete your reps, then walk in toward the anchor to release the tension on the band safely.
Consejos de técnica
- Keep your torso upright and still throughout the set so the back muscles do the work instead of momentum from rocking.
- Lead each rep with your elbows traveling back and out to the sides to maximize recruitment of the upper-back and rear-delt fibers.
- Retract and depress your shoulder blades at the top of every rep to fully engage the middle and lower trapezius.
- Control the return phase slowly to keep tension on the lats rather than letting the band snap your arms forward.
- Move the anchor farther away or use a heavier band to increase resistance, since bands offer the most tension at peak contraction.
Errores comunes
- Rocking the torso backward to yank the band, which shifts work off the back and onto the lower spine and risks strain.
- Shrugging the shoulders up toward the ears, which loads the upper traps instead of the targeted middle and lower fibers.
- Letting the band snap your arms forward on the return, which loses muscular tension and reduces the working range.
- Rounding the upper back and slumping, which collapses the chest and removes the shoulder-blade squeeze that drives the row.
- Pulling only with the arms and not retracting the shoulder blades, which limits lat and trap engagement.
Preguntas frecuentes
What muscles does the band seated wide grip row work?
It primarily works the latissimus dorsi, teres major and minor, infraspinatus, and the lower and middle trapezius, with the brachialis, brachioradialis, and rear deltoids assisting. The wide grip places extra emphasis on the upper back and rear shoulders.
How wide should my grip be?
Set your hands noticeably wider than shoulder-width. A wider grip drives your elbows out to the sides, which shifts emphasis toward the upper back, rear delts, and traps compared with a closer, neutral grip.
Is the band seated wide grip row good for beginners?
Yes. The band lets you scale resistance easily and is gentler on the joints than heavy free weights, making it a good way to learn the rowing pattern and build a mind-muscle connection with the back.
How do I make the band row harder?
Use a thicker band, anchor it farther away to start with more tension, or slow the lowering phase. Bands give the most resistance at peak contraction, so pausing at the squeeze adds extra difficulty.
How many sets and reps should I do?
For back hypertrophy, 3–4 sets of 12–20 reps works well with bands. Focus on a full stretch and a hard shoulder-blade squeeze on each rep rather than chasing the highest resistance.
