Feature image of Resistance Band Seated Rows Useful Exercise For Strong A Back.

Resistance Band Seated Rows Useful Exercise For Strong A Back

Resistance Band Seated Rows are a quality exercise to tone your Lats and Traps. You can quickly think that it is hard to exercise, your Lats, and Traps while traveling. Luckily for us, for this simple compound pull exercise, you just require a resistance band and door anchor. This is an easy alternative at home for cable rows.

Resistance Band Seated Rows Summary

  • Primary Muscles Worked: Deltoid – Posterior, Erector Spinae, Infraspinatus, Latissimus Dorsi, Rhomboids, Teres Major, Teres Minor, and Trapezius
  • Other Muscles (Secondary) Worked: Brachialis, Brachioradialis, Pectoralis Major – Sternal
  • Equipment: Resistance Band and Door Anchor
  • Mechanics Type: Compound
  • Force: Pull
  • Utility: Basic

Resistance Band Seated Rows Procedure

  • Attach the resistance bands to a secure anchor point close to the base of the floor.
  • Sit on the ground feet extended facing towards the anchor point. Bend over at your hips with your arms fully extended towards your feet. When you lean forward and grab the band handles the band should be tight.
  • Now perform the seated rows by pulling your arms and bringing your elbows back to your side, and the handles should come close to touching your abs. Additionally, you need to bring your back up straight when you are pulling the bands.
  • Pause once you have reached vertical with your upper body and arms are pulled back.
  • Next, slowly release your arms back to the starting position and let the bands pull you forward into a lean.
  • Repeat these seated rows for 8-12 reps.

Woman Performing resistance band seated rows with MuscleMagFitness Logo in the background.

Utilized Muscles

Target (Agonist)

  • Deltoid, Posterior
  • Erector Spinae
  • Infraspinatus
  • Latissimus Dorsi
  • Rhomboids
  • Teres Major
  • Teres Minor
  • Trapezius


  • Brachialis
  • Brachioradialis
  • Pectoralis Major – Sternal

Dynamic Stabilizers

  • Biceps Brachii
  • Triceps – Long Head


  • Adductor Magnus
  • Gluteus Maximus
  • Hamstrings

Antagonist Stabilizers

  • None
Skeletal muscle systems for a muscular woman, with muscles highlighted in red that are use during resistance band seated rows.

Tips for Better Results and Proper From

If you want to attain the optimal benefits, adhere to these simple and easy tips. Most Importantly, if you would like to avert injuries, follow these tips.

  • Complete The Correct Quantity Of Sets Using Rest. Your target, to begin with, might be to do 3 sets to near fatigue. However, you can raise to 5 sets. If your muscle tissue isn’t tired at the end of 3 – 5, something needs to change. Primarily you can increase the resistance to make each rep tougher. Next, you can cut down on the rest time in between your sets.
  • Make Use Of A Mirror To Observe Your Technique. You may well feel a little vain looking in a mirror while you are doing exercises, but you are not admiring yourself, you are insuring your form is strong.
  • Slow Your Exercise Down For Better Strength Gains. By Raising the time under tension you are engaging your muscles longer and they will respond by developing toned muscles. You can achieve this without increasing the resistance by slowing down you reps roughly 4 – 6 seconds flexing and pause then 4 – 6 seconds extending.

Frequent Mistakes You Want to Be Sure To Avoid

You should avoid these very common mistakes to maintain solid form and muscle growth. At the same time

  • Don’t have uneven resistance one each band or you will strengthen both sides with an imbalance.
  • Avoid Cheating. In most cases, cheating is utilizing momentum rather than the strain of your agonist (target) muscle tissue. Occasionally, a bit cheating on your final rep can be fine to overload your muscle, but not for more than a couple of reps.
  • Stop Yourself From Using Too Little or Too Much Tension. Not enough, and you will not be adequately using your primary muscle, a large amount, and you will probably cheat. Make sure you can do between 8-12 reps with proper form.

Recap Of Resistance Band Seated Rows

You ought to immediately have the ability to execute resistance band seated rows optimally. Your future phase is to utilize resistance band seated rows as a piece of a long term strength training routine.

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