Also known as: seated band row, resistance band rows, banded row, seated resistance row, banded seated row

What is Band Row?

The Band Row is an easy seated resistance-band pulling exercise that primarily targets the latissimus and forearms. It strengthens the upper back, improves grip and scapular retraction, and is suitable for beginners; progress by increasing band tension or reps.

How to Do Band Row

  1. Secure band around feet: Sit with legs extended and wrap the resistance band firmly around your feet; check the band for damage and secure footing before starting.
  2. Grip and posture: Hold the band with both hands, sit tall with a neutral spine, shoulders down, and chest open to prevent rounding.
  3. Retract your scapula: Initiate the pull by squeezing shoulder blades together without shrugging; engage the lats before bending the elbows for safer loading.
  4. Pull to lower core: Pull the band toward your lower ribs or belly button until your hands contact the body, keeping elbows close to the torso.
  5. Controlled release and repeat: Slowly extend your arms back to the start over 2-3 seconds while maintaining scapular control; breathe out on the pull, inhale on release.

Muscle Groups

Forearm, Latissimus

Description

Sit down with extended legs in front of you. Wrap a heavy enough resistance band around your feet as you hold it with both arms. Make sure the band is wrapped safely.

Your upper body should be straight. Retract your scapulas as you pull the resistance band towards your lower core. Once your hands make contact with your body, hold for a second before slowly straightening them back towards your feet.

Repeat this motion for the required amount of reps to complete a set.
Movement Group: Pull
Equipment: Resistance Band

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Band Row?

The Band Row builds latissimus strength, forearm grip, and scapular control. It supports better posture, improves pulling mechanics, and provides low-impact back conditioning useful for beginners and rehab.

What are common mistakes when doing the Band Row?

Common mistakes include rounding the upper back, using an arm-only motion without scapular retraction, jerking the band, and choosing incorrect band resistance. Maintain neutral spine and controlled tempo to avoid strain.

How can I progress or simplify the Band Row?

To progress, use a heavier band, increase reps, or try single-arm band rows for unilateral strength. To simplify, choose a lighter band, reduce range of motion, or swap for seated cable rows or horizontal bodyweight pulls.