Resistance Band Seated Row
The resistance band seated row replicates the cable row for home and travel workouts. Loop a band around your feet, sit on the floor with legs extended, and row the band to your torso.
How to Perform
Sit on the floor with legs extended and loop the band around both feet at the arches.
Grab both ends of the band with a neutral grip, arms fully extended forward.
Row the band to your lower ribs, driving your elbows straight back.
Squeeze your shoulder blades together for a one-count, then extend arms slowly.
Sit tall with chest up — do not round your upper back forward.
Common Mistakes to Avoid
Rounding the upper back and shoulders forward, which reduces mid-back engagement.
Pulling with the arms only instead of initiating the movement with the shoulder blades.
Using a band that is too light, making the exercise feel easy and unproductive.
Muscle Activation
Variations
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