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Band straight-back seated row

Exercise Profile

Body PartBack
Primary MusclesInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Secondary MusclesBrachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
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Introduction to the Band straight-back seated row

The Band Straight-Back Seated Row is a resistance exercise that primarily strengthens the muscles in your back, shoulders, and arms while also improving your posture. It's an excellent workout for individuals of all fitness levels, especially those who spend a lot of time sitting or want to improve their upper body strength. By incorporating this exercise into your routine, you can enhance muscle tone, promote better posture, and reduce the risk of back pain.

Performing the: A Step-by-Step Tutorial Band straight-back seated row

  • Hold the ends of the band with both hands, maintaining a straight back and engage your core.
  • Begin the exercise by pulling the band towards your abdomen, bending your elbows and squeezing your shoulder blades together.
  • Hold the position for a moment, ensuring your back remains straight and your shoulders are down, not creeping up towards your ears.
  • Slowly release and extend your arms back to the starting position, controlling the resistance of the band, and repeat the exercise for the desired number of repetitions.

Tips for Performing Band straight-back seated row

  • Proper Grip: Hold the band with your palms facing each other and your hands wider than shoulder-width apart. This grip helps engage your back muscles more effectively and reduces the risk of shoulder injury. Avoid gripping the band too tightly, as this can lead to wrist strain.
  • Controlled Movement: Avoid jerky or rapid movements. Instead, pull the band towards you in a slow, controlled manner and then slowly release it back. This helps engage your muscles more effectively and reduces the risk of injury.
  • Full Range of Motion: Make sure to fully extend your arms in front of you and then pull the band back until your hands are next to your abdomen. Avoid shortening the range of motion as this can reduce the

Band straight-back seated row FAQs

Can beginners do the Band straight-back seated row?

Yes, beginners can do the Band straight-back seated row exercise. However, they should start with a light resistance band to ensure they are using the correct form and not straining their muscles. This exercise is beneficial for strengthening the back muscles and improving posture. As with any new exercise, it's recommended to start slow and gradually increase intensity as strength and endurance improve.

What are common variations of the Band straight-back seated row?

  • Band Straight-Back Seated Row with Rotation: Adding a rotation to the movement engages your core and helps improve your overall strength and stability.
  • Band Straight-Back Seated Row with High Pull: By pulling the band towards your upper chest or neck area instead of your midsection, you can target the upper muscles of your back more effectively.
  • Band Straight-Back Seated Row with Wide Grip: Using a wider grip can help target the muscles in your upper back and shoulders, providing a more comprehensive upper body workout.
  • Band Straight-Back Seated Row with Close Grip: A close grip focuses more on the muscles in your lower back and can help improve your posture and spinal alignment.

What are good complementing exercises for the Band straight-back seated row?

  • The Dumbbell Bent-Over Row is another exercise that complements the Band Straight-Back Seated Row as it also focuses on the back muscles, particularly the latissimus dorsi, which helps in improving posture and strengthening the upper body.
  • The Standing Resistance Band High Row exercise is a great complementary exercise because it targets the upper back and shoulder muscles from a different angle, thus enhancing overall strength and flexibility in the upper body, which is crucial for the movements involved in the Band Straight-Back Seated Row.

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