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Exercise 3144 · REF Nu7jqFE

Resistance Band Seated Straight Back Row exercise animation

Resistance Band Seated Straight Back Row

Category
Back
Target
Upper Back

This banded seated row trains the upper back through a horizontal pulling pattern with the torso fixed upright, similar in intent to a cable seated row but using elastic resistance that increases through the pull rather than staying constant.

How to Do the Resistance Band Seated Straight Back Row

  1. Sit on the floor with your legs extended and loop the resistance band around your feet.
  2. Hold the ends of the resistance band with your hands, palms facing each other.
  3. Keep your back straight and lean slightly back, engaging your core.
  4. Pull the resistance band towards your chest, squeezing your shoulder blades together.
  5. Pause for a moment at the top, then slowly release the tension and return to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Resistance Band Seated Straight Back Row primarily targets the Upper Back, with Biceps as the primary synergist muscle group, along with the Shoulders.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell One Arm Bent Over Row Barbell · Upper Back

Equipment Alternatives

Don't have resistance band? These target the same upper back with different equipment.

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Cable Decline Seated Wide-Grip Row Cable Decline Seated Wide-Grip Row Cable · Upper Back

FAQ

What muscles does the Resistance Band Seated Straight Back Row work?
The Resistance Band Seated Straight Back Row primarily targets the upper back, with the biceps and shoulders assisting.
What equipment do I need for the Resistance Band Seated Straight Back Row?
The Resistance Band Seated Straight Back Row is done with a resistance band.
What's a good alternative to the Resistance Band Seated Straight Back Row?
If you don't have access to a resistance band, the Back Lever targets the same upper back using body weight instead.