Band Seated Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Traps
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Band
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Band Seated Row is a resistance exercise that primarily targets the traps while also engaging the lats. Using a band, you sit on the floor with legs extended, looping the band around your feet and holding one end in each hand. The movement involves pulling the band toward your waist while squeezing the shoulder blades together, then slowly returning to the starting position. This exercise strengthens the upper back muscles, improves posture, and enhances scapular stability, making it effective for both muscle development and functional upper-body strength.
How to Perform
Sit with your legs stretched out in front of you and place the resistance band around the bottoms of your feet, holding one end in each hand.
Draw your hands toward your midsection while consciously bringing your shoulder blades together and keeping your chest upright.
Gradually extend your arms to let the band return to its original length, maintaining control throughout the movement, and repeat for the desired number of repetitions.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Maintain an upright posture with a straight back, relaxed neck, and gaze forward.
Keep your legs extended with a gentle bend at the knees and draw your shoulders slightly backward.
Exhale while pulling the band toward your midsection, ensuring your elbows stay close to your torso throughout the movement.
How Not to Perform
Don’t round or hunch your back during the movement.
Don’t jerk or use momentum to pull the band.
Don’t let your shoulders rise toward your ears.
Don’t flare your elbows outward; keep them close to the body.
Don’t lock your knees completely; maintain a slight bend.
Don’t release the band too quickly; control the return phase.
Don’t lean backward or forward excessively while pulling.
Don’t hold your breath; maintain steady breathing throughout.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
