Back · Resistance Band
Band Straight Back Seated Row
How to do the band straight back 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
- HorizontalPull
- 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 with a straight back and pull the band toward your abdomen by driving your elbows back, then return under control.
- 1Feel your lats and mid-back pull the band toward your torso
- 2Sit tall and initiate by retracting your shoulder blades
- 3Squeeze at the end of the row and control the return
Common mistakes
- Don't lean back or use your torso for momentum
- Avoid shrugging your shoulders or rounding your back
- Don't let the band yank you forward; stay braced
Muscles worked
The band straight back 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 straight back 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.