Seated resistance band rows are perfect for beginners and do not require a gym machine like traditional seated rows.
This exercise is great if you spend a lot of time sitting down at a desk, as it strengthens the muscles responsible for supporting good posture, including:
- latissimus dorsi (lats)
- rhomboids
- trapezius
- rear deltoids
- biceps
The exercise may also be suitable if you are an older adult, as it is gentle and low impact.
Quick start guide
- Duration: 15 minutes
- Equipment: resistance band
- Accessibility: low impact
- Level: beginner-friendly
This article is Day 13 of Healthline’s 30 Days of Movement Challenge. Learn more about how you can build long-lasting fitness habits through quick and accessible exercises by following the Challenge.
Next, read Day 14: How to Do a Standard Pushup.
How to do it:
- Sit on the floor with your legs extended in front of you and knees slightly bent.
- Wrap the band around a piece of sturdy furniture and hold one end of the band in each hand. If nothing is available, you can wrap the band around the soles of your feet.
- Sit upright with your chest lifted and core engaged.
- Pull the band toward your torso by bending your elbows and drawing them backward.
- Squeeze your shoulder blades together at the end of the movement.
- Slowly extend your arms to return to the starting position.
Repeat for 8 to 12 repetitions and complete 2 to 3 sets.
Common mistakes to avoid
- rounding your back instead of sitting tall
- pulling mostly with your arms rather than your back
- using momentum instead of controlled movement
- shrugging your shoulders upward