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Upper back · Resistance band · Beginner

How to do Resistance Band Seated Straight Back Row

The resistance band seated straight back row targets the upper back muscles and is performed seated on the floor with a resistance band looped around the feet. It emphasizes scapular retraction and upper back strength.

Resistance Band Seated Straight Back Row demonstration
Primary muscle
Upper back
Also works
Biceps and Shoulders
Level
Beginner
Category
Back

How to do Resistance Band Seated Straight Back Row, step by step

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

Muscles worked

Resistance Band Seated Straight Back Row works your upper back as the main mover, with help from your biceps and shoulders.

Track Resistance Band Seated Straight Back Row in SPLYT

Resistance Band Seated Straight Back Row is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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