Exercises / Back & spine
Seated row with a band
- Strength
- Back & spine
- Elastic band (or cable row machine)
Rowing the hands to the ribs while sitting tall works the middle trapezius, rhomboids and latissimus dorsi.
Also called seated cable row, long-sitting band row.
Where you stand
No published distribution for this exercise yet. We add one only from a peer-reviewed study.
Muscles worked
- Middle trapezius
- Rhomboid major
- Rhomboid minor
- Latissimus dorsi
- Posterior deltoid
- Biceps brachii
- Teres major
Filled: primary. Outlined: secondary.
How much
Common clinical dose: 2-3 sets of 8-12 repetitions at a load that is hard by the last repetition, 2-3 days per week (ACSM novice guideline). Adjust to symptoms.
Start: Long sitting, band around the feet
Steps
- Sit with the legs straight and loop the band around the soles, holding one end in each hand, arms reaching forward.
- Sit tall, then pull the elbows back past the ribs and squeeze the shoulder blades together.
- Return slowly until the arms are straight.
Cues
- Tall spine throughout
- Elbows close to the body
Common mistakes
- Rocking the trunk back to pull
- Shrugging the shoulders
- Letting the band snap the arms forward
Used for
- Scapular stabiliser strengthening
- Postural endurance
Evidence (1)
- The seated row produced the highest middle trapezius/rhomboid activity; actively retracting the scapulae did not raise it further.1
References (3)
- Lehman GJ, Buchan DD, Lundy A, Myers N, Nalborczyk A. Dyn Med. 2004;3(1):4. Variations in muscle activation levels during traditional latissimus dorsi weight training exercises: an experimental study
- Neumann DA. Elsevier. Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. 3rd ed.
- Dalley AF, Agur AMR. Wolters Kluwer. Moore's Clinically Oriented Anatomy. 9th ed.