Seated Banded Row
Seated Banded Row
A joint-friendly horizontal pull that targets the mid-back with constant band tension and a controlled return — great for posture and shoulder balance.
Muscles Targeted
Rhomboids, mid traps, lats, posterior deltoid, and rotator cuff support.
Key Benefits
- Builds mid-back strength for better posture
- Helps balance pressing-heavy training
- Band tension is joint-friendly and easy to scale
- Great option when machines aren’t available
Equipment Needed
Resistance band + anchor point at about navel height (door anchor or sturdy post).
How to Perform Seated Banded Row
- Sit tall with legs out and band anchored in front.
- Start with arms straight and shoulders relaxed.
- Row by pulling elbows back while keeping ribs stacked.
- Squeeze shoulder blades together briefly.
- Return slowly to full reach without shrugging.
Programming Options
- 2–4 sets of 8–15 reps
- Pause 1 second at squeeze
- Rest 60–90 seconds
Why This Variation Works
Horizontal pulling strengthens the muscles that support scapular retraction, which is key for shoulder comfort and posture.
When to Use It
Warm-ups, posture-focused sessions, upper-body accessory work, or as a band alternative to machine rows.
Frequently Asked Questions
Where should I feel it?
Mostly between the shoulder blades and mid-back, not the neck.
Should I lean back?
No — stay tall. If you must rock back to complete reps, lighten band tension.
Can I do one arm at a time?
Yes — single-arm rows are a great progression for control and anti-rotation demand.