Band straight back seated row
Expert Advice
Focus on pulling the band towards your hips rather than your chest to better engage the lats and mid-back muscles.
How-to-do Steps
- Sit on the floor with your legs straight out in front of you and secure the band around your feet.
- Grasp the band with both hands, keeping your arms straight.
- Pull the band straight back, keeping your arms close to your sides.
- Squeeze your shoulder blades together at the end of the movement.
- Slowly return to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Band straight back 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
Shoulders20%
Lats20%
Traps20%
Secondary
Biceps13%
Forearms13%
Chest14%
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 straight back seated row work?
Band straight back seated row primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms, Chest. It is classified as a Strength exercise performed with Band.
How many sets and reps should I do for Band straight back 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 straight back seated row suitable for beginners?
Yes, Band straight back 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.
