Seated Row

Exercise Information

Exercise Name:Seated Row
Resistance Band Type:A resistance band with handles
Equipment Required:A secure low anchor point
Body Parts Exercised:Back

Exercise Procedure

Exercise Start Position
  1. Wrap the resistance band around an object that is not going to move such as a pole, fence, tree or something similar. The resistance band should be at a low height. If you do not have a suitable object to wrap the resistance band around, it may be wrapped around the soles of your feet.
  2. Sit on the floor with your legs straight (bend your legs slightly), grasp one end of the resistance band in each hand. The arms should be extended toward the anchor point with your palms facing inwards. There should be some tension in the resistance band at this starting point.
  3. Activate your core in order to maintain an upright posture.
Exercise End Position
  1. Arms bent with your forearms close to the side of your body and elbows behind you.
Exercise Start Position
Exercise End Position
  1. Pull the handles of the resistance band toward you and then as far back as possible. Your elbows should move past your body & remain close to your body with your forearms close to horizontal throughout the movement.
  2. Maintain an upright body position throughout the movement.
  3. Then extend your arm back to the start position and repeat.
Modification Options
  1. Move further from the anchor point to increase the difficulty of the exercise.
  2. Vary the strength or length of the resistance band used to increase/ decrease the difficulty of the exercise.
  3. This exercise may also be performed with a single arm which will create greater stress on the core.
Technique Tips
  • Sit up straight, maintaining the natural curve of your lower back.
  • Perform the exercise slowly, especially on the way down. Aim for 4-6 seconds per repetition.
  • To change the difficulty of the exercise, use a weaker or stronger resistance band.
Exercise Prescription

1-3 sets of up to 15 repetitions. Note that if you can do more than 15 repetitions of a particular exercise, you should increase the difficulty of that exercise. If you are performing multiple sets, you may do 2-3 sets of the one exercise before moving on to the next exercise or cycle through your whole program 2-3 times.

Up to 60 seconds rest between sets. The duration of rest will be dependent upon the intensity of the exercise for you.

Seated Row Demonstration Video