Banded Seated Row

Lats, Rhomboids, BicepsResistance Band

An accessible horizontal pulling movement to build upper back strength and promote good posture. Easily adjust the resistance by changing band tension to suit any fitness level.

How to do it

1Sit on the floor with legs extended and loop the center of the band around your feet.

2Grasp the band ends, sit up tall, and roll your shoulders down away from your ears.

3Drive your elbows back along your sides, squeezing your shoulder blades together.

4Pull your hands toward your lower abdomen and hold the peak contraction for a second.

5Slowly return your hands to the starting position under control against the band's resistance.

Common mistakes

Shrugging shoulders toward the ears during the pull, overloading the upper traps.

Rocking your torso backward to cheat the movement using momentum.

Releasing the band back to the start too quickly without control.

Breathing

Exhale as you pull the band toward you. Inhale as you smoothly extend your arms back to the start.

Make it harder or easier

To make it easier, decrease band tension or slightly bend your knees.

To make it harder, choke up on the band or use a heavier resistance band.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.