ProgreviaSeated band row
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How to do it
Seated with legs extended and the band anchored around your feet, pull your elbows back while squeezing the shoulder blades together. Keep your torso upright without swinging.
Muscles worked
Mainly espalda. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Horizontal pull
- Minimum level
- Beginner
- Technical demand
- Basic
- Fatigue it generates
- Moderate (0.7 out of 2.2)
- Risk if technique breaks down
- Low
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As a compound lift, it fits in 3–5 sets of 5–12 reps leaving 1–3 reps in reserve (RIR). Prioritize it at the start of the session, when you're fresh.
Common mistakes to avoid
- Pulling with the arms instead of starting the movement by retracting the shoulder blades and driving the elbows back.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
How Seated band row compares with other back exercises
The catalogue has 18 exercises with back as the main muscle group. Ranked from least to most fatiguing with the same values the generator uses, Seated band row is number 2 (tied with one other).
That makes it a good candidate for adding back sets at the end of a session or in heavy weeks, when you want volume without extra fatigue.
With different equipment, the same movement pattern offers 10 alternatives, such as High cable row, Machine row and Inverted row.
| Exercise | Equipment | Fatigue | Technique |
|---|---|---|---|
| Seated band row | resistance band | Moderate (0.7 out of 2.2) | Basic |
| High cable row | cable | Moderate (0.8 out of 2.2) | Basic |
| Machine row | machine | Moderate (0.9 out of 2.2) | Basic |
| Inverted row | bodyweight | Moderate (0.9 out of 2.2) | Basic |
| Gironda row | cable | Moderate (1 out of 2.2) | Needs coaching |
| Seated cable row | cable | Moderate (1 out of 2.2) | Basic |
| Single-arm dumbbell row | dumbbells | High (1.2 out of 2.2) | Basic |
| Hammer Strength machine row | machine | High (1.2 out of 2.2) | Basic |
Alternative exercises
More Horizontal pull exercises
Add it to your routine
Progrevia can generate a personalized routine that includes Seated band row based on your level, goal and available days.
Build your Back workout
Generate a full routine with the emphasis on Back and Seated band row among your preferred exercises. Free, no sign-up.
Not sure what to pick? The setup assistant walks you through it, one question at a time. Open the assistant
Frequently asked questions
What muscles does Seated band row work?
Seated band row mainly works the espalda muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Seated band row should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for espalda to your level (about 10–20 sets per muscle per week).
Is Seated band row good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow espalda.
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