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All exercises

Resistance band seated straight back row

Beginner

Resistance band seated straight back row is a compound resistance band exercise for the upper back, also working the biceps and front delts.

What it works

Primary muscle

Upper back

Also works

BicepsFront delts

Equipment
Resistance band
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
2 min

How to do it

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

What to do instead

  • Suspended rowBodyweight
  • Bodyweight standing rowBodyweight
  • Bodyweight squatting rowBodyweight
  • Bodyweight squatting row (with towel)Bodyweight
  • Cable straight back seated rowCable
  • Band one arm twisting seated rowResistance band

Easier variations

  • Bodyweight standing rowBodyweight
  • Bodyweight squatting row (with towel)Bodyweight
  • Bodyweight standing row (with towel)Bodyweight
  • Inverted rowBodyweight

Harder variations

  • Band one arm twisting seated rowResistance band
  • Barbell one arm bent over rowBarbell
  • Cable one arm bent over rowCable
  • Cable seated one arm alternate rowCable
Logged today · 2 min restResistance band seated straight back row

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