How to do the Resistance Band Seated Straight Back Row
Resistance Band Seated Straight Back Row is a beginner multi-joint compound pulling exercise targeting the Upper Back in the Back region. Performed using resistance band, it falls under the strength category. Secondary muscles engaged include Biceps and Shoulders.
Resistance Band Seated Straight Back Row demonstration · © GymiaFit
Resistance Band Seated Straight Back Row at a glance
- Primary muscles
- Upper Back
- Secondary muscles
- Biceps, Shoulders
- Equipment
- Resistance Band
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Pull
Resistance Band Seated Straight Back Row step by step
- 1Sit on the floor with your legs extended and loop the resistance band around your feet.
- 2Hold the ends of the resistance band with your hands, palms facing each other.
- 3Keep your back straight and lean slightly back, engaging your core.
- 4Pull the resistance band towards your chest, squeezing your shoulder blades together.
- 5Pause for a moment at the top, then slowly release the tension and return to the starting position.
- 6Repeat for the desired number of repetitions.
Resistance Band Seated Straight Back Row — questions
What muscles does the Resistance Band Seated Straight Back Row work?
The Resistance Band Seated Straight Back Row primarily targets the Upper Back. It also recruits the Biceps, Shoulders as secondary movers.
What equipment do I need for the Resistance Band Seated Straight Back Row?
You need resistance band. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Resistance Band Seated Straight Back Row suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Resistance Band Seated Straight Back Row?
Band One Arm Standing Low Row, Band One Arm Twisting Seated Row, Bodyweight Standing Close-grip Row train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Resistance Band Seated Straight Back Row demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.