strength · resistance band
Seated Band Row
The perfect at-home back exercise with a $10 band.
3 × 12–15 8 minrest 45s
Equipment
resistance band
Rest
45s between sets
Primary muscles
upper back, biceps
Also works
—
How to do it
- Sit on the floor with legs straight, band looped around your feet.
- Hold the band handles, arms extended.
- Pull the handles to your ribcage, squeezing shoulder blades together.
- Return under control.
Form cues
- ✓Tall spine
- ✓Elbows tuck close to ribs
- ✓Squeeze at the end
Common mistakes
- ✗Rounding the back to pull further
- ✗Shrugging
Progressions
- Light band → heavier band → single-arm variations