Exercise library
Back
Band Seated Row
- Primary muscle
- Back
- Also works
- Biceps
- Equipment
- Band
- Movement pattern
- Horizontal pull
- Role in a program
- Primary
How to do it
Sit with legs extended and loop a resistance band around your feet, gripping both ends. Pull the band toward your waist by driving your elbows back and squeezing your shoulder blades, then return under control.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the back — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Band Pull-ApartBandHorizontal pull
- Barbell Bent-Over RowBarbellHorizontal pull
- Barbell ShrugBarbellHorizontal pull
- Bent-Over Dumbbell Rear Delt RowDumbbellHorizontal pull
- Cable Face PullCableHorizontal pull
- Cable Rear Delt RowCableHorizontal pull
No-equipment alternatives
Training at home or on the road — bodyweight options for the back: