Exercise guide · beginner
Banded Seated Row
The banded seated row is a resistance band back exercise targeting the lats and rhomboids through a horizontal pulling motion. With the band anchored to the feet, it replicates a cable row without requiring any equipment, making it ideal for home workouts.
- Equipment
- bands
- Typical range
- 8–15 reps
- Also works
- biceps
01 · Set up
Take a stable position that lets the resistance travel toward your lower ribs.
Begin with long arms, a quiet torso, and your shoulders relaxed away from your ears.
02 · Perform
Drive your elbows behind you and bring the handle or weights toward your lower ribs.
Keep the torso still while the shoulder blades move toward the spine.
Reach back to long arms under control without shrugging or losing your supported position.
Coaching tips
- Drive elbows behind you.
- Keep shoulders away from ears.
- Return to long arms.
Common mistakes
- Rocking the torso for momentum.
- Shrugging during the pull.
- Stopping before the back has shortened.
What it should feel like
Expect the back to do most of the work, without sharp or joint-focused pain.
Stop or modify when
Stop or shorten the range for sharp, sudden, worsening, or joint-focused pain.
Reviewed alternatives