Resistance-band seated rows are a joint-friendly way to build a wider, stronger back without bulky gym machines. All you need is a durable band and a stable anchor or the soles of your feet.
How to Do Resistance Bands Seated Row?
- Anchor the band: Loop the midpoint around a door anchor or under mid-foot.
- Sit tall on the floor, legs extended (knees may be slightly bent for comfort).
- Grip both handles/ends, arms straight, chest proud, shoulder blades set back and down.
- Pull elbows straight back along your sides until hands reach the ribcage.
- Squeeze shoulder blades together for a full second—feel the lats and mid-back fire.
- Return slowly to the start; maintain posture—no shoulder roll or spine rounding.
- Repeat for 8-15 reps; adjust band tension or foot position to progress.
What Muscles Does It Work?
- Latissimus Dorsi – primary muscle for back width.
- Rhomboids & Middle Trapezius – retract shoulder blades.
- Rear Delts – stabilize shoulder during the pull.
- Biceps & Forearms – assist elbow flexion and grip.
- Core – maintains upright torso.
Add this move to your pull-day or home workout to improve posture, rowing power and overall back aesthetics.
