Resistance Band Seated Straight Back Row

upper backbackresistance band

Matutunan kung paano gawin ang Resistance Band Seated Straight Back Row nang may tamang form at technique. Ang resistance band exercise na ito ay pangunahing nagta-target sa iyong Upper Back, na may secondary emphasis sa Biceps, Shoulders.

Resistance Band Seated Straight Back Row exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Resistance Band Seated Straight Back Row

Sundin ang mga hakbang na ito para maisagawa ang Resistance Band Seated Straight Back Row nang may tamang form:

  1. 1Umupo sa sahig na nakabanat ang mga binti at ibalot ang resistance band sa paligid ng mga paa.
  2. 2Hawakan ang mga dulo ng resistance band, nakaharap sa isa't isa ang mga palad.
  3. 3Panatilihing tuwid ang likod at bahagyang yumuko palikod, naka-engage ang core.
  4. 4Hilahin ang resistance band patungo sa dibdib, pinipiga ang mga shoulder blades.
  5. 5Sandaling huminto sa tuktok, pagkatapos ay dahan-dahang bitawan ang tensyon at bumalik sa simula.
  6. 6Ulitin sa nais na bilang ng paulit-ulit.

Mga Muscles na Ginagamit sa Resistance Band Seated Straight Back Row

Primary

upper back

Secondary

bicepsshoulders

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:

P

Push / Pull / Legs

Pull Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Back Day

Training Day Types:pullupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Resistance Band Seated Straight Back Row?

Ang Resistance Band Seated Straight Back Row ay pangunahing nagta-target sa iyong Upper Back. Ang mga secondary muscles na ginagamit ay kabilang ang Biceps, Shoulders. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong back.

Anong equipment ang kailangan ko para sa Resistance Band Seated Straight Back Row?

Ang Resistance Band Seated Straight Back Row ay nangangailangan ng resistance band. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Resistance Band Seated Straight Back Row nang may tamang form?

Simulan sa pamamagitan ng Umupo sa sahig na nakabanat ang mga binti at ibalot ang resistance band sa paligid ng mga paa. Hawakan ang mga dulo ng resistance band, nakaharap sa isa't isa ang mga palad. Panatilihing tuwid ang likod at bahagyang yumuko palikod, naka-engage ang core. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong 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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