Resistance Band Seated Straight Back Row

Intermediate

Upper Back

Resistance Band

Skip the guesswork: Resistance Band Seated Straight Back Row leans on straightforward equipment demands for pulling strength and back density.

How to do Resistance Band Seated Straight Back Row

Sit on the floor with your legs extended and loop the resistance band around your feet.
Hold the ends of the resistance band with your hands, palms facing each other.
Keep your back straight and lean slightly back, engaging your core.
Pull the resistance band towards your chest, squeezing your shoulder blades together.
Pause for a moment at the top, then slowly release the tension and return to the starting position.
Repeat for the desired number of repetitions.

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Resistance Band Seated Straight Back Row Sets and Reps by Goal

Strength

4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Add reps before you add load, and keep every rep the same shape.

Hypertrophy

4 sets of 12-18 reps with 60 seconds of rest. Stop the set at the last rep that still looks like the first.

Endurance

3 sets of 25-30 reps with 30-45 seconds of rest. Change one variable a week and let the rest stay put.

Common Resistance Band Seated Straight Back Row Mistakes

Setting up differently from one set to the next

Fix your position and grip before the first rep and repeat it every set.

Using body english to move weight the back cannot

Lock the torso angle and let only the arms travel.

Easier and Harder Than Resistance Band Seated Straight Back Row

Easier progression

Lever Alternating Narrow Grip Seated Row

Harder progression

Dumbbell Reverse Grip Incline Bench One Arm Row

Swap Resistance Band Seated Straight Back Row For

Dumbbell Incline Row

Cable Low Seated Row

Kettlebell Two Arm Row

Resistance Band Seated Straight Back Row — Frequently Asked Questions

How do you do the Resistance Band Seated Straight Back Row?

Sit on the floor with your legs extended and loop the resistance band around your feet. Hold the ends of the resistance band with your hands, palms facing each other. Keep your back straight and lean slightly back, engaging your core. Use resistance Band and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Resistance Band Seated Straight Back Row work?

The Resistance Band Seated Straight Back Row primarily targets the upper back. It is classified as a back exercise and is performed with resistance Band.

How many sets and reps of the Resistance Band Seated Straight Back Row should I do?

For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Stop the set at the last rep that still looks like the first. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Resistance Band Seated Straight Back Row good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic back patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Resistance Band Seated Straight Back Row?

Try the Dumbbell Incline Row, Cable Low Seated Row or the Kettlebell Two Arm Row. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.