Band seated row
Expert Advice
Keep your back straight and avoid rounding your shoulders to maintain proper posture and target the back muscles effectively.
How-to-do Steps
- Sit on the floor with your legs extended, and secure the band around your feet.
- Hold the band with both hands, arms extended.
- Pull the band towards your waist, squeezing your shoulder blades together.
- Slowly release your arms back to the starting position.
- Repeat for the desired number of repetitions.
Track Band seated row in FitAI
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Muscles Worked
Band seated row primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Band. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders30%
Lats30%
Traps20%
Secondary
Biceps10%
Forearms10%
Equipment
Band
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Band seated row work?
Band seated row primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms. It is classified as a Strength exercise performed with Band.
How many sets and reps should I do for Band seated row?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Band seated row suitable for beginners?
Yes, Band seated row is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
