Band Seated Row
How to do it
Starting position
- Sit with your legs extended and loop the band around the center of your feet.
- Hold the ends with both hands and straighten your back.
- Keep your knees slightly bent.
Movement
- Keep your elbows close to your torso and pull toward your belly button.
- Squeeze your shoulder blades back and pause briefly.
- Keep your torso upright and slowly extend your arms.
Breathing
Exhale as you pull, inhale as you extend.
Cautions
- Leaning your upper body back as you pull uses lower back momentum. Keep your torso angle fixed.
- If your shoulders shrug up, your traps take over.
Exercise info
| Primary muscles |  Upper back Lats |
|---|---|
| Secondary muscles | Rear delts · Biceps · Forearms · Lower back |
| Equipment |  Resistance band |
| Movement pattern | Horizontal pull |
| Rep range | 12–20 reps |
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Representative exercise: Band Seated Row
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.