Upper back exercise · resistance band
Resistance Band Seated Straight Back Row
The resistance band seated straight back row is a resistance band exercise that targets the upper back, with the biceps and shoulders assisting.
- Target muscle
- Upper back
- Also works
- Biceps, shoulders
- Equipment
- Resistance band
- Body part
- Back
How to do the resistance band seated straight back row
- Sit on the floor with your legs extended and loop the resistance band around your feet.
- Hold the ends of the resistance band with your hands, palms facing each other.
- Keep your back straight and lean slightly back, engaging your core.
- Pull the resistance band towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly release the tension and return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the upper back. The biceps and shoulders work as secondary muscles. See all upper back exercises or every resistance band exercise.
