Exercise · horizontal pull
Seated band row
Seated band row is a beginner-friendly horizontal pull movement that trains upper_back, lats, biceps, done with a resistance band. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 12–20 reps, tempo 1-1-3.
The most common mistake is rounding the back and leaning back to pull. If a resistance band or the movement itself doesn't suit you, Inverted row (table / bar) or One-arm dumbbell row or Seated cable row cover the same pattern. It doesn't carry a specific contraindication flag in this database, but form always matters more than load.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Sit tall, band around the feet | सीधे बैठो, बैंड पैरों के चारों ओर |
| 2 | Pull handles to the ribs, elbows close | हैंडल पसलियों तक, कोहनी शरीर के पास रखो |
| 3 | Squeeze shoulder blades; return slowly | कंधे की हड्डियाँ मिलाओ, धीरे वापस |
Equipment & who it fits
Needs a resistance band, rated beginner. Search "seated resistance band row" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Seated band row work?
- Seated band row primarily trains upper_back, lats, biceps, using a horizontal pull pattern with a resistance band.
- What's the most common mistake with Seated band row?
- Rounding the back and leaning back to pull
- What can I do instead of Seated band row?
- The closest substitutes in this database are inverted row, dumbbell one arm row, seated cable row, which train the same pattern with different equipment.