Resistance Band Seated Row
Seated on the floor with a band looped around the feet, the ends are rowed toward the waist. A portable way to train the mid-back.
Primary muscles
- Rhomboids
- Lats (Latissimus Dorsi)
- Traps (Trapezius)
Secondary muscles
- Rear Delts
- Biceps
- Sets
- 3
- Reps
- 12–20
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Sit on the floor with legs extended and knees soft. Loop the band around the soles of the feet and hold an end in each hand with arms straight, torso upright.
Sit tall and brace the core.
Row the band ends toward the waist, driving the elbows back.
Squeeze the shoulder blades together.
Return slowly to straight arms.
Breathing: Exhale as you row, inhale as you return.
Coaching tips
Sit tall
Elbows back, close to the body
Resist the band on the way back
Common mistakes
Leaning back instead of rowing
Letting the band snap back
Rounding the lower back
Safety notes
Inspect the band for tears and make sure it cannot slip off the feet.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.