Seated Band Row
Long sitting (legs straight in front) · The broad back muscles and the back of the shoulders, drawing the band in
A strength exercise with a resistance band: the broad back muscles and the back of the shoulders, drawing the band in.
How longNew to it: one set of 8–12 with the lightest band, keeping good form. Used to it: 2–3 sets of 8–12, with a band that makes the last few feel fairly hard. Aim for 2–3 days a week, with at least a day between sessions for the same muscles.
Position and focus
Long sitting (legs straight in front) · The broad back muscles and the back of the shoulders, drawing the band in
Starting position
Sit on the floor with both legs straight in front, feet hip-width apart and toes pointing to the ceiling. Loop the middle of the band around the soles of both feet (a little towards the toes from the arches) and hold one end in each hand. Adjust your grip so the band is lightly taut with your arms reaching forwards. You may bend your knees slightly.
Movement phases
1. Set up
Sit tall on your pelvis and keep your shoulders away from your ears. Reach your arms forwards with the band lightly taut.
2. Pull
Breathing out, bend your elbows and draw them back past your sides until your hands reach the bottom of your ribs. Draw both shoulder blades towards the spine.
3. Hold
Without leaning back or shrugging, hold the pulled position for 1 to 2 seconds.
4. Return
Breathing in, slowly reach your arms forwards again without letting the band pull you.
What to check yourself
When pulling, is the trunk leaning back? Are the shoulders shrugging? Are the wrists bending? On the return, is the band pulling the arms back too fast?
Coaching points for trainers
Cue "take the elbows back" rather than "pull with the hands" so the back muscles do the pulling. If the trunk leans back, use a lighter band or hold the band further from the feet to reduce the tension. If tight hamstrings tip the pelvis back, bend the knees slightly or sit on a folded towel.
Caution
Before use, check the band for nicks, tears or stickiness. Hold or loop it securely on your hands or feet so it cannot slip off, do not pull it towards your face, and do not suddenly let go while it is stretched (it can snap back). Stop if you feel pain, numbness or dizziness. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional. If you are allergic to latex, choose a latex-free band. Loop the band securely around the soles of your feet so it cannot slip off.
These English notes describe a prototype model. The stretch, foam roller and resistance band lessons are being produced under the supervision of CoconeRu. Move, reviewed in stages. They are not medical advice or an individual exercise prescription.
References
Each note describes what the whole source covers.
NHS — Strength exercises ↗
Strength exercises to do at home (sit-to-stand, wall press-ups and others) and the guide of at least two days a week.
Garber CE et al. ACSM Position Stand: Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults. Med Sci Sports Exerc. 2011 ↗
Guidance for healthy adults on resistance exercise: how often, how many repetitions and sets, and rest between sessions.
This lesson was put together for this site from the methods for the same area in the sources above. It has not yet been reviewed by an expert.
About this page
It shows a typical way to do the movement. The 3D is a schematic model; it does not decide whether a lesson suits you, prescribe exercise or diagnose anything. Stop if you feel pain or discomfort.
Sources, supervision and revisions