Seated Row (Band)

Seated horizontal pulling exercise using resistance bands to strengthen the middle back and rear shoulders.

Instructions

1. Sit upright on a bench with feet flat on the floor and knees slightly bent.
2. Loop a resistance band around a fixed anchor at chest height or hold it with a partner.
3. Grip the band with both hands at shoulder-width, arms extended forward.
4. Keep your spine neutral with shoulders retracted and chest proud.
5. Pull the band toward your torso by driving your elbows back and pinching your shoulder blades together.
6. Bring the band to your lower chest or upper abdomen, squeezing the back muscles hard.
7. Slowly extend your arms back to the starting position with controlled resistance.

Tips

• Squeeze your shoulder blades together at the peak of each rep for maximum back engagement
• Keep your torso stable; avoid rounding your shoulders or hunching forward
• Maintain a neutral spine throughout—engage your core to prevent lower back stress
• Focus on pulling with your back muscles, not just your arms
• Use a smooth, controlled tempo to maximize time under tension