Band Seated Straight Back Row
Expert Advice
Keep your back straight and avoid using momentum to ensure proper muscle engagement and prevent injury.
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, and palms facing each other.
- Pull the band towards your waist, bending your elbows and squeezing your shoulder blades together.
- Slowly release the tension and extend your arms back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Band Seated Straight Back 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%
Traps30%
Secondary
Biceps5%
Forearms5%
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 Straight Back Row work?
Band Seated Straight Back 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 Straight Back 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 Straight Back Row suitable for beginners?
Yes, Band Seated Straight Back Row is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
