How to do it
- Sit on the floor with legs out and loop the band around both feet, a handle in each hand.
- Sit tall with a long spine and arms extended, feeling the band pull your shoulder blades apart.
- Row the handles to your lower ribs, squeeze the shoulder blades together, then extend slowly.
Cues that matter
- Let the shoulder blades travel — protract fully at the front, retract fully at the back.
- Keep the chest up rather than rounding to reach further.
Common mistakes
- Leaning back to move the band instead of pulling with the back.
- Shrugging the shoulders up towards the ears at the finish.
Muscles worked
Primary
- Back (Lats & Mid-Back)
- Rhomboids
- Mid traps
Also works
- Lats
- Biceps
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Band Seated Row in a session, with 150 seconds between sets.
- Strength
- 4–6 reps
- Build muscle
- 6–10 reps
- Endurance
- 12–20 reps
Same muscle, different kit
Movements that train the same part of the back with different equipment — for a day the resistance band is taken, or a gym that does not have one.