Band straight back seated row
- Target muscle
- Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
- Synergist muscles
- Brachialis, Brachioradialis, Deltoid Posterior
- Equipment
- Band
- Body part
- Back
- Type
- Strength
The band straight back seated row is a back-strengthening exercise that targets the lats, mid and lower traps, teres major and minor, and infraspinatus, with the rear deltoids and elbow flexors (brachialis, brachioradialis) assisting. Performed seated with an upright torso and a resistance band anchored in front of you, it builds horizontal pulling strength and is an accessible, joint-friendly option for home or warm-up work.
How to do the Band straight back seated row
- 1Sit on the floor or a bench with your legs extended, keeping your back tall and your chest up. Anchor the band securely in front of you at roughly chest height.
- 2Take a handle in each hand with your arms extended toward the anchor and a light tension already on the band.
- 3Set your shoulders down and back, brace your core, and keep your torso upright and still for the whole set.
- 4Pull the handles toward your lower ribs, leading with your elbows and driving them straight back past your sides.
- 5Squeeze your shoulder blades together at the end of the pull without leaning back or shrugging your shoulders.
- 6Pause briefly in the contracted position, keeping tension on your back muscles.
- 7Extend your arms under control to the start, letting your shoulder blades spread apart while staying tall.
- 8Complete your reps, then release the band tension slowly rather than letting it snap back.
Form tips
- Keep your torso straight and stationary throughout — the row should come from your arms and back, not from rocking your trunk.
- Lead the pull with your elbows and think about squeezing your shoulder blades together to fully engage the lats and mid-back.
- Control the return slowly to keep tension on the muscles instead of letting the band yank your arms forward.
- Choose a band tension that lets you complete full, smooth reps; step back from the anchor to increase resistance or closer to reduce it.
Common mistakes
- Leaning back and using momentum to move the band, which shifts the work off the back muscles and strains the lower back.
- Shrugging the shoulders up toward the ears, which loads the upper traps instead of the mid-back you are trying to target.
- Letting the band snap your arms forward on the return, losing muscular tension and control of the rep.
- Rounding the back and slumping the chest, which reduces lat engagement and stresses the spine.
Frequently asked questions
What muscles does the band straight back seated row work?
It mainly works the lats, the middle and lower trapezius, teres major and minor, and the infraspinatus, with the rear deltoids and the brachialis and brachioradialis of the forearms assisting.
Is the band straight back seated row good for beginners?
Yes. The band provides smooth, adjustable resistance and the upright seated position is easy to control, making it a beginner-friendly way to build horizontal pulling strength at home.
How do I make the band row harder or easier?
Adjust your distance from the anchor or your band. Sitting farther back increases the stretch and tension, while moving closer or using a lighter band reduces it. Use a tension that lets you keep strict form.
Where should I feel the band straight back seated row?
You should feel it across your mid-back and lats as you squeeze your shoulder blades together. If you mostly feel it in your upper traps or lower back, you are likely shrugging or leaning instead of rowing with your back.
