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Band Seated Row

Anchor the band at chest height and row the handles to the ribs, squeezing the mid-back.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked
Upper back, Lats
Equipment
Resistance band
Movement
Pull

Sets and reps

  • For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
  • For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
  • Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the upper back, for when the resistance band is taken or you want a change.

Questions

What muscles does the Band Seated Row work?
The Band Seated Row mainly works the upper back and lats.
What equipment do you need for the Band Seated Row?
A resistance band.
How many sets and reps of the Band Seated Row?
For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Band Seated Row?
Barbell Pendlay Row, Chest-Supported T-Bar Row, Dumbbell Kelso Shrug and Dumbbell Seal Row work the same main muscle.

Program it for your clients

Coaches add the Band Seated Row to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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See your setup in four steps

Your first 3 clients are free. 0% commission on everything you sell.