Back · Resistance Band
Band Seated Row
How to do the band seated row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Horizontal Row
- Mechanic
- Compound
How to do it
Sit on the floor with legs extended and loop a resistance band around your feet, holding an end in each hand. Sit tall and pull the band toward your abdomen, driving your elbows back and squeezing your shoulder blades, then return under control.
- 1Sit tall, chest up, and pull the band toward your torso, feeling your
- 2lats and mid-back work
- 3Initiate by retracting your shoulder blades and drive your elbows back
- 4Squeeze at the end of the row and control the return to keep constant tension
Common mistakes
- Don't lean back excessively or rock your torso to generate momentum
- Avoid shrugging your shoulders or rounding your back
- Don't let the band snap you forward; stay braced through your core
Muscles worked
The band seated row mainly works the lats and mid traps, with the biceps, forearms, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Rear DeltsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
Kovo programs the band seated row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.