Seated Band Row: How-to, Tips & More
The Seated Band Row is a beginner compound exercise for your mid back. You do it with resistance band. It is a good fit when your goal is muscle growth.
Besides the mid back, it also works your lats and biceps, so it fits well in a session that trains those muscles together.
Muscles worked
Mid back
Primary
Lats
Secondary
Biceps
Secondary
How to do the Seated Band Row
- Sit with your legs straight and loop the band around your feet.
- Hold the handles with straight arms and sit tall.
- Row the handles to your stomach, squeezing your shoulder blades.
- Return slowly.
Seated Band Row tips
- Do not lean back to finish the rep.
Sets and reps
Most lifters do well with 12 to 20 reps per set, and 12 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Resistance band
Type
Compound
Seated Band Row alternatives
Chest Supported Dumbbell Row
Mid back
Close Grip Cable Row
Mid back
Dumbbell Bent Over Row
Mid back
Machine Row
Mid back
More mid back exercises
Band Pull Apart
Resistance band
Barbell Row
Barbell
Bent Knee Suspension Row
Suspension trainer
Chest Supported T-Bar Row
Chest supported t bar row machine
Elbow Lift
Chair
High Row Machine
High row machine
Frequently asked questions
What muscles does the Seated Band Row work?
The Seated Band Row mainly works your mid back, with help from your lats and biceps.
How many sets and reps should I do?
A good starting point is 12 to 20 reps per set, and many lifters get the best results between 12 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Seated Band Row good for beginners?
Yes. The Seated Band Row is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Seated Band Row?
You need resistance band.
Add Seated Band Row to your program
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