Updated: • Reading time: ~4 min
The RB Seated Row is a joint-friendly back builder that you can do anywhere. It strengthens your lats, mid-back, and rear delts while teaching proper scapular control for healthier shoulders and better posture.
Step-by-Step Execution
- Setup: Sit tall with legs extended (or slightly bent). Loop the band around your feet or attach to a low anchor. Grip evenly.
- Brace & posture: Neutral spine, ribs down, chest proud. Think “shoulders away from ears.”
- Row: Start by pulling shoulder blades back and down, then drive elbows along your sides toward your lower ribs.
- Squeeze: Hold 1–2s; feel the mid-back working—not the upper traps.
- Return: Control the eccentric until arms are straight but shoulders remain set; don’t collapse forward.
- Dose: 3–4 sets × 8–15 reps. Tempo 2-1-2/3. Quality > load.
Pro Form Tips
- Imagine “putting your shoulder blades in your back pockets.”
- Keep wrists neutral; don’t curl them as you pull.
- Elbows track close to the torso for lat emphasis; a slight flare shifts toward rear delts.
- If the band jerks you forward, step closer or choose a lighter band.
Muscles Worked
- Lats (Latissimus Dorsi) – primary pullers.
- Mid/Lower Traps & Rhomboids – scapular retraction/depression.
- Rear Delts – assist with horizontal pulling.
- Biceps & Brachialis – elbow flexion support.
- Core – maintains neutral torso and pelvis.
When to Use
- Warm-up / Activation: Light band, higher reps to groove scapular control.
- Main/Accessory Work: Pair with push movements for balanced programs.
- Home/Gym Swap: Use as a cable-row alternative when traveling or training at home.
