Seated Resistance Band Row

The seated resistance band row is a simple upper-back strengthening exercise you can do on the floor without a fixed anchor point. Unlike the standing row, which uses a band anchored in front of you, this variation loops the band securely around both feet while you sit upright and pull towards your ribs.

Equipment Needed

• A long resistance band suitable for rowing, with enough length to hold one end securely in each hand
• An exercise mat or comfortable, non-slip floor surface

Muscle Groups Targeted

• Rhomboids and middle trapezius, which help draw your shoulder blades together
• Latissimus dorsi (lats) and rear deltoids
• Biceps and forearms, which assist the pull and grip
• Core and postural muscles, which help maintain an upright torso

How to Do a Seated Resistance Band Row

1. Sit on the floor with your legs extended forward and your knees slightly bent. Sit tall with a comfortable, neutral spine.
2. Loop the middle of the band securely around the soles of both feet, towards the midfoot rather than loosely over your toes. Check that it cannot slip off under tension.
3. Hold one end of the band in each hand with a secure grip. Extend your arms forward until there is gentle tension, keeping your shoulders relaxed.
4. Keeping your torso upright and steady, draw your elbows backwards close to your ribs until your hands approach your lower ribs.
5. Gently draw your shoulder blades together without shrugging or thrusting your chest forward.
6. Slowly extend your arms back to the starting position. Keep control of the band throughout the return.
7. Repeat for your chosen number of repetitions without rocking backwards to add momentum.

Posture and Technique Tips

• Sit tall: keep your spine neutral rather than rounding your lower back. Slightly bend your knees if that helps you sit upright.
• Keep your torso still: your arms and shoulder blades should do the rowing, not a backward lean.
• Keep elbows close: pull back alongside your ribs rather than flaring your elbows wide.
• Control both directions: pull smoothly and resist the band as your arms extend.
• Relax your neck: avoid shrugging your shoulders towards your ears.

Common Mistakes and Safety

• Band slipping off the feet: place it around the soles towards the midfoot, not across the tips of your shoes or toes; make sure it stays secure before each set.
• Leaning backwards: reduce resistance if you have to rock your torso to finish a repetition.
• Rounding your back: bend your knees a little more or sit on a stable folded towel if needed to maintain a comfortable upright position.
• Band snapping back: check for wear or tears before use, keep your grip secure, and avoid the possible recoil path. Keep the pull away from your face.
• Pain or discomfort: stop if you experience sharp pain in your back, shoulders or elbows. See our guide to training around injury.

Variations and Related Exercises

• Lighter or heavier band: adjust resistance while keeping the same stable rowing technique.
• Single-arm variation: row one arm at a time if your band setup allows you to keep the other side securely controlled.
• Standing row: a related resistance-band pull performed standing with a fixed anchor.
• Bent over row: a free-weight alternative performed in a hip-hinge position.

For a good seated band row, focus on a stable upright posture, elbows travelling close to your body, and a controlled return—not on how far you can pull the band.

When to Use This Exercise

The seated resistance band row fits naturally into a home-based strength routine, especially when you want an upper-back exercise without a door or wall anchor. It can complement pushing exercises such as the band chest press and other full-body resistance-band movements.

Start with a resistance level that lets you complete each repetition with steady posture and full control.

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