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Resistance Band Row: Form Guide, Muscles and Mistakes

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Equipment
Resistance band
Muscle group
Back
Main muscles
latissimus dorsi, rhomboids
Also working
biceps, posterior deltoid
Mechanics
Compound
Pattern
Horizontal pull
Level
Beginner

The resistance band row, also called the band seated row, is a beginner-friendly horizontal pull exercise. It requires only a resistance band, making it a highly accessible movement for building upper body strength.

This compound exercise primarily trains the back, specifically targeting the latissimus dorsi and rhomboids. As you pull the band toward your torso, the movement also engages your biceps and posterior deltoid as supporting muscles.

How to do it

Sit on the floor with your legs extended in front of you and loop the resistance band securely around the arches of your feet. Hold one end of the band in each hand with your arms fully extended and your torso upright.

  1. Brace your core and keep your back straight.
  2. Pull the band toward your lower ribcage by driving your elbows straight back.
  3. Squeeze your shoulder blades together at the end of the movement.
  4. Hold this contracted position for a brief second.
  5. Slowly extend your arms to return to the starting position under control.

Sets, reps and load

Start with 3 sets of 10 to 15 repetitions. Focus on strict form and a controlled tempo rather than rushing through the reps.

Choose a band that allows you to complete your target repetitions with good form but feels challenging on the last two reps.

Common mistakes

  • Shrugging the shoulders. Keep your shoulders depressed and relaxed to avoid shifting the work to your upper traps.
  • Leaning back too far. Keep your torso stationary and upright, using only your arms and back to pull the band.
  • Rushing the eccentric. Take two to three seconds to straighten your arms and resist the pull of the band.
  • Flaring the elbows. Keep your elbows tucked relatively close to your sides as you pull the band backward.

Make it easier or harder

Easier

  • Perform the exercise using a lighter resistance band.
  • Grip the band closer to the ends to reduce the starting tension.

Harder

  • Use a thicker resistance band for more tension.
  • Pause for three seconds at the point of maximum contraction.

Swaps and related back exercises

Same muscle group with different equipment:

More resistance band options:

Browse all resistance band exercises or every back exercise.

When to see a doctor or physio

  • Sharp or shooting pain in your lower back.
  • A sudden popping sensation in your shoulder joint.
  • Numbness or tingling traveling down your arms or into your hands.

This page is general training information, not medical advice. If you are new to strength training, managing a health condition, pregnant or coming back from an injury, check with a doctor or physio first.

How this page was made. Exercise data (equipment, muscles, mechanics, level) compiled by the Unite Journal Crew as a general anatomy guide, cross-checked against the public-domain free-exercise-db list. Text drafted with AI assistance and edited by the crew; see our house rules. Last checked October 2026.