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The Better Me

Exercise atlas

Resistance band exercise

Seated band row

A supported horizontal pull that emphasizes controlled scapular movement. Pull the band toward the torso while maintaining a tall seated posture.

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Movement
Horizontal pull
Difficulty
Beginner
Mechanics
Compound
Posture
Seated

Muscles involved

Equipment and setup

Required: Resistance band, Secure anchor.

  • Sit tall with the ribs stacked over the pelvis.
  • Begin with the arms extended.

How to perform the movement

  1. Draw the shoulder blades back.
  2. Pull the elbows past the torso.
  3. Return smoothly to the start.

Technique cues

  • Avoid leaning back to finish the repetition.
  • Keep the shoulders low.

Interactive preview

Movement guide

Rest position preview for Seated band row

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