Back Exercise · Resistance Band

Expand

Resistance Band Seated Straight Back Row

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.

Go to the movement steps

Category

Back

Equipment

Resistance Band

Target

Upper Back

Share Embed & Cite

Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Resistance Band Seated Straight Back Row

1. Sit on the floor with your legs extended and wrap the resistance band around your feet.
2. Grip an end of the band in each hand, palms facing each other.
3. Keep your back straight, leaning slightly backward and bracing your core.
4. Draw the band toward your chest, squeezing the shoulder blades together.
5. Hold briefly at the top, then ease the tension and return slowly to the start.
6. Repeat for your target rep goal, keeping your core engaged and avoiding any reliance on momentum.

Technique & Form Tips

Maintain a stable torso while bending elbows to draw upper arms back. Follow the demonstrated path for your chosen variant, whether seated or chest-supported, to focus movement on shoulder extension and scapular retraction as the load moves toward your torso.

Common Mistakes to Avoid

• Using torso momentum: Avoid rocking your body to initiate the movement; use steady control to ensure the intended back muscles remain engaged.
• Cutting the movement short: Let the upper arms and shoulder blades move through the demonstrated, comfortable range without forcing a squeeze.
• Incorrect elbow path: Match the specific elbow trajectory shown in your variation rather than forcing a uniform width.

How to Breathe During This Exercise

Coordinate your exhale with the rowing action and inhale as you return to the starting position.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Resistance Band Seated Straight Back Row mainly targets your Upper Back, with your Biceps helping support the movement, along with your Shoulders.

More Back Exercises

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

More Upper Back Exercises

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

Bodyweight Squatting Row Body Weight · Upper Back Band One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell · Upper Back 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 mainly works your upper back. It also helps strengthen your biceps and shoulders. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Resistance Band Seated Straight Back Row?

You do the Resistance Band Seated Straight Back Row with a resistance band. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Resistance Band Seated Straight Back Row?

One mistake to watch for is using torso momentum: Avoid rocking your body to initiate the movement; use steady control to ensure the intended back muscles remain engaged.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Resistance Band Seated Straight Back Row?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Resistance Band Seated Straight Back Row?

The Bodyweight Squatting Row trains your upper back with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.