Resistance Band Seated Wide Row

Muscles worked

Setup

1. Sit upright on a bench with your legs extended and a slight bend in the knees.
2. Loop the resistance band around a secure anchor point at chest height or securely around your feet.
3. Grasp the band with an overhand grip, positioning your hands significantly wider than shoulder-width.
4. Sit tall with your chest up, shoulders down, and arms fully extended in front of you.

How to do it

1. Exhale as you pull the band toward your mid-to-upper chest, flaring your elbows out to the sides.
2. Squeeze your shoulder blades together firmly at the end of the range of motion.
3. Inhale as you slowly return to the starting position with a controlled 2-second eccentric phase.
4. Maintain a steady tempo, ensuring the band remains under tension throughout the entire set.

Form checklist

• Keep your elbows high and wide, roughly parallel to the floor.
• Maintain a neutral spine and avoid leaning your torso backward as you pull.
• Keep your shoulders depressed to avoid shrugging into your neck.
• Ensure your wrists remain straight and do not curl inward during the pull.

Pro tips

• Focus on driving the elbows back rather than pulling with your hands to better isolate the back muscles.
• Initiate the movement by retracting your scapula before the arms begin to bend to ensure the back is doing the work.

Make it harder

• Pause for 3 seconds at the peak of the contraction to increase time under tension.
• Use a heavier resistance band or choke up on the band to increase the starting tension.

Frequently asked

What muscles does the resistance band seated wide row work?

The resistance band seated wide row primarily targets the lats and trapezius, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the resistance band seated wide row?

The resistance band seated wide row uses resistance band.

Is the resistance band seated wide row good for beginners?

Yes. The resistance band seated wide row is a beginner-friendly movement and a strong foundation to build on.

Related exercises

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• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
• Band Assisted Pull-UpBeginner · lats and trapezius
• Band Bent Over Lat PulldownIntermediate · lats, rhomboids, and trapezius