Seated Resistance Band Row

Lats, Rhomboids, BicepsResistance Band, Chair

Seated band rows strengthen your lats, rhomboids, and biceps while reinforcing proper posture and shoulder blade control. Performing this from a chair provides a stable, supported core position.

How to do it

1Sit tall on a chair with a neutral spine and anchor the band around your feet or a sturdy pole in front of you.

2Grasp the ends of the band, extend your arms straight ahead, and pull your shoulders down.

3Exhale and row the handles toward your lower abdomen, bending your elbows and squeezing your shoulder blades together.

4Pause for a moment at peak contraction, feeling your back muscles work.

5Inhale and return your arms forward under control—don't let the band snap you back.

Common mistakes

Shrugging your shoulders toward your ears during the row, overloading your upper traps.

Leaning your torso backward as you pull, shifting load from your upper back to your lower back.

Letting the band snap your arms straight without resisting on the way back.

Breathing

Exhale as you row the band toward your body, and inhale as you smoothly extend your arms back out.

Make it harder or easier

To lighten the load, loosen the band slack.

To make it harder, choke up on the band or hold a two-count squeeze when your shoulder blades meet.

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.