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.
How to do it
- Sit on the floor with your legs extended and loop a resistance band around your feet.
- Hold the band with both hands, arms extended and back upright.
- Pull the band toward your lower abdomen by driving your elbows back.
- Squeeze your shoulder blades together at the contracted position.
- Slowly extend your arms back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your spine tall and neutral
- Drive your elbows straight back
- Squeeze shoulder blades together
- Keep shoulders down and away from ears
- Control the release back to start
Breathing: Exhale as you pull the band toward you, and inhale as you slowly return to the starting position.
Common mistakes
- Rounding the lower back: This puts unnecessary stress on the spine instead of the target muscles.
- Shrugging the shoulders: This engages the neck muscles rather than the intended back muscles.
- Moving too fast: Using momentum prevents you from feeling the full muscle contraction.
- Letting the band snap back: This removes tension and makes the exercise less effective.
Muscles worked
Primary: lats. Secondary: rhomboids, biceps, traps.
Suggested sets & reps
Get fitter
3 sets × 12–15 reps, rest 60 s
Lose weight
3 sets × 15–20 reps, rest 45 s
Build muscle
3–4 sets × 10–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your lower back, stop and check your posture or choose a gentler exercise.
- If you have a history of shoulder discomfort, keep the pulling motion controlled and within a comfortable range of motion.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel it in your upper and middle back, particularly between your shoulder blades.
What if the band is too easy?
Try using a thicker band, or hold the band closer to your feet to increase the initial tension.
Can I do this if I have back pain?
If you feel sharp or persistent pain in your spine, stop the exercise and choose a gentler movement or consult a professional.