Exercise
Seated row using a resistance band for upper-back strength, scapular control, and upright posture.
Setup instructions
Sit tall on the mat with the legs extended or knees bent comfortably. Loop the resistance band around the soles of the feet or anchor it to a secure point at shin height. Hold one end of the band in each hand with the arms extended forward. Grow tall through the spine and engage the core gently.
Breathing cues
Exhale to row. Inhale to return.
Movement steps
- 1Inhale to prepare with the arms long.
- 2Exhale to pull the elbows back toward the rib cage against band tension.
- 3Squeeze the shoulder blades together without shrugging.
- 4Inhale to return the arms forward with control.
- 5Repeat with even tempo and upright trunk position.
Common mistakes
Rounding the upper back on the pull; shrugging the shoulders toward the ears; leaning backward for momentum; using a band that is too strong; holding the breath.
Safety notes
Choose a band resistance that allows full range with control. Stop if shoulder pinching or sharp upper-back discomfort appears.
Connections
Muscles worked
Goals supported
Equipment needed
Related exercises
FAQs
Is Resistance Band Seated Row suitable for beginners?
Yes. It is a straightforward seated exercise with clear upper-back engagement. Band resistance can be scaled by adjusting hand position.
What muscles does Resistance Band Seated Row work?
The mid-back muscles drive the row while the shoulders stabilise the movement and the deep core keeps the trunk upright.
What is Resistance Band Seated Row good for?
It builds upper-back strength and postural support before reformer rowing and strap pulling sequences.
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