resistance band seated straight back row: technique and muscles worked

Animated demonstration of resistance band seated straight back row

How to do this exercise

Step:1 Sit on the floor with your legs extended and loop the resistance band around your feet.
Step:2 Hold the ends of the resistance band with your hands, palms facing each other.
Step:3 Keep your back straight and lean slightly back, engaging your core.
Step:4 Pull the resistance band towards your chest, squeezing your shoulder blades together.
Step:5 Pause for a moment at the top, then slowly release the tension and return to the starting position.
Step:6 Repeat for the desired number of repetitions.

Equipment: Resistance band
Body part: Back
Target muscle: Trapezius Latissimus dorsi Rhomboids
Secondary muscle: Biceps Forearms Lower back Posterior deltoid

Hypertrophy grade

Average5 / 10

Nemeo’s take

The seated pull-up with a band offers continuous tension, but the resistance varies greatly depending on the length of the elastic, which limits progressive overload. The exercise remains practical and fairly stable, but the limitation by the grip and the lack of load in the stretched position limited the optimization of hypertrophy compared to a pulley pull. Ideal for activation or maintenance, but less efficient for progressing at a high level.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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resistance band seated straight back row

How to do this exercise

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