Resistance Band Seated Straight Back Row
Learn how to do the Resistance Band Seated Straight Back Row with proper form and technique. This resistance band exercise primarily targets your Upper Back, with secondary emphasis on Biceps, Shoulders.
How to Do the Resistance Band Seated Straight Back Row
Follow these steps to perform the Resistance Band Seated Straight Back Row with correct form:
- 1Sit on the floor with your legs extended and loop the resistance band around your feet.
- 2Hold the ends of the resistance band with your hands, palms facing each other.
- 3Keep your back straight and lean slightly back, engaging your core.
- 4Pull the resistance band towards your chest, squeezing your shoulder blades together.
- 5Pause for a moment at the top, then slowly release the tension and return to the starting position.
- 6Repeat for the desired number of repetitions.
Resistance Band Seated Straight Back Row Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- resistance band
- Body Part
- back
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Resistance Band Seated Straight Back Row?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Pull Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Back Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
barbell reverse grip incline bench row
smith narrow row
barbell incline row
lever reverse grip vertical row
lever alternating narrow grip seated row
dumbbell one arm bent-over row
Frequently Asked Questions
What muscles does the Resistance Band Seated Straight Back Row work?
The Resistance Band Seated Straight Back Row primarily targets your Upper Back. Secondary muscles worked include Biceps, Shoulders. This makes it an effective exercise for developing your back.
What equipment do I need for the Resistance Band Seated Straight Back Row?
The Resistance Band Seated Straight Back Row requires resistance band. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Resistance Band Seated Straight Back Row with proper form?
Start by 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. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Resistance Band Seated Straight Back Row?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).
What are the best sets and reps for the Resistance Band Seated Straight Back Row?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Resistance Band Seated Straight Back Row best for?
The Resistance Band Seated Straight Back Row fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.
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