Seated Resistance Band Row
How to Do the Seated Resistance Band Row | In-Depth Guide [VISUAL LEARNERS]
Proper Form, Common Mistakes, & Variations | Home Resistance Training
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MAIN MUSCLES WORKED IN Seated Resistance Band Row
The "lats" as they are affectionately called...lol just kidding - anyway, "lats" is short for Latissimus Dorsi which is the widest muscle of the upper body and the largest muscle of the back .
OTHER MUSCLES WORKED:
- Middle and Lower Traps
- Serratus anterior
- Teres major
- Rear deltoid
WHAT & WHY
BENEFITS OF TRAINING THE lats
WHAT WE'RE DOING TODAY
Other names for this exercise: Banded Seated Row, Seated Row Band, Seated Row Exercise
ALL WE'RE DOING:
In a bent over position, we're going to pull that band to our hips.
WORKIN' OUR BACKSIDE
Sometimes we think of our backside as just the bottom half of us don't we! But today, we're working our OTHER backside- the top half.
The bent over row will work the latissimus dorsi muscle - which translates to “widest back”, it is most commonly called the lat muscle. The lat is shaped a little bit like a wing, and it can pull the arms in close to the body. The exercise is done in a supported position so you can focus on really feeling the lat working. In the movement we are doing today, you will be pulling the upper arm back and in close to the body.
Please note: If you saw the words "widest back" and panicked, let me clarify- you will not get a wide back from these exercises. What you WILL get is more definition in your back along with a healthier walking stride and better posture.
WHY DO WE EVEN CARE?
BIG MUSCLES ARE TYPICALLY IMPORTANT
Bigger isn't always better, but on our bodies, when something is large, it usually means it's either really important, has a lot of different actions it's involved in, is connected to lots of bones and muscles, or all three.
So being that the latissimus dorsi muscle is the largest musce of the entire upper body, it's very important, not only for healthy movement of the shoulder, but also to hold us in an upright position.
CONNECTS WITH A BUNCH OF BONES & MUSCLES
The lat attaches to the spine, the shoulder blade, the pelvis and the arm - it even has a connection to your gluteus maximus - or buttock muscle. That's 5 places!!
Just knowing this tells us something about how important it is to work this muscle.
TEACHES US HOW TO USE THE LAT TO KEEP OUR TORSO DURING ARM MOVEMENTS
Learning how to use the lat to keep the torso still and move the shoulder blade back while you pull your arm back can help prevent future upper back, neck and shoulder pain.
UNLESS YOU'RE A WORKOUT PRO YOU PROBABLY HAVEN'T EXERCISED THIS MUSCLE MUCH
The history that many of us ladies have with exercise, including myself (I only started doing these lat movements about a year ago), is such that we likely haven't done exercises that specifically work this muscle. We've probably done lots of squats. We've probably done some on our knees pushups even though we absolutely hated it. We've probably done some lightweight bicep curls even. But not much back stuff. Not lat stuff.
So, now that we know it's a big important muscle, we can finally give it the attention it deserves and catch it up to speed with the other body parts we HAVE been working on an off for the last twenty years.
EVERYDAY LIFE &
HOW WE USE OUR LATISSIMUS DORSI IN EVERYDAY LIFE
1. PULLING THE ARM DOWN (EXTENSION FROM FLEXION)
- Swimming - it’s called the swimming muscle because it does all 3 motions of the crawl stroke
- Cross country skiing
- Chopping wood
- Golf swing
- Pulling heavy items towards you
- Pulling a door closed
- Pulling weeds
- Hugging someone really hard
2. PUSHING YOUR BODY UP WHILE KEEPING THE ARMS STABLE
- Using crutches
- Pushing down to get out of a chair
- Pushing yourself out of a pool (hands on edge of pool)
3. MOVES AND STABILIZES THE SHOULDER BLADE
- Pulls the shoulder blade down (scapular depression)
- Holds the shoulder blade down to provide a stable base for your arm to work off of
4. HOLDS THE TORSO IN A HEALTHY UPRIGHT POSTURE
5. STABILIZES THE LOW BACK
- When lifting, carrying, heavy arm and leg use
HOW Seated Resistance Band Row SHAPE OUR BODY
Building the lat muscles contributes to what they call a “V-taper” - it adds to a more hourglass-ish, slim waist appearance.
Confident and healthy upright posture.
This movement is done in a very stable seated position, the core muscles and leg muscles will not be as active. This is a good position if you who have problems with balance, leg or core strength, and for first learning the movement.
We are free to focus on the movement of the arm, and feeling the latissimus doing the work. The standing, tripod, leaning on bench or long seated version require being mindful of the lower body and to focus on maintaining a neutral and stable spine. Using a band allows you to easily adjust the level of difficulty.
How to Feel What Muscle is Working
Option 1: While standing, take one hand across, and touch near the bra line, just under the armpit. Actively press your shoulders down and elongate the torso/spine up, feel that muscle moving/contracting. That is part of your lat muscle.
If you don’t feel anything you can try it this way:
Option 2: While seated, take one arm across - but just below their breasts, and feel the lat just under the armpit. Take your arm on the side you are activating and push the hand down into the seat of the chair. Like a seated press-up. If your shoulder blade is elevated or in slight protraction you will not be able to get a good lat contraction, so be sure to pull your shoulder blade back and down, THEN push down and in with your upper arm. You will feel a strong lat activation just below your armpit along the side of your body.
PROPER FORM: Seated Resistance Band Row
EQUIPMENT, SETS & REPS
Main set (3: Light/Med/Heavy):
X-Heavy Band (I recommend getting this too if you plan to use resistance bands frequently).
Bench OR a low stable surface like a coffee table.
SUGGESTED STARTING WEIGHT FOR WOMEN:
Moderate resistance level band.
SETS & REPS:
2 sets of 8 - must fatigue the muscles.
Moderate up - with control and back stability, and lower down for the eccentric component.
BODY POSITION FOR THE Seated Resistance Band Row
Sit on a chair without arms or a bench. Preferably close to the edge of the chair so that you are able to lift the arms up without the chair being in the way. It may be necessary to do one arm at a time if the seat of the chair is too wide.
BAND: 2 options here.
Using one band: place a resistance band under both feet holding one end in each hand.
Using two bands of equal resistance: place one band under one foot and hold it in the hand of the same side, put another band under the other foot and hold it in the other hand - the bands should be the same length and the same resistance.
FEET: Feet flat on the floor a comfortable width apart. In general, the closer the feet are together, the less stable you will be; and the further the feet are apart, the more stable you will be.
HAND/GRIP: Neutral and comfortable grip holding one end of the band in each hand, palms facing in.
BODY STANCE: Trunk leaning forward 40-70 degrees - must be able to keep the spine in a neutral position and stable (meaning your spine is not rounded or arched). The further you lean forward, the more your back muscles will work - but resting your torso on your legs will decrease the amount of work your core muscles will need to do. Your back must be neutral and sternum lifted, chest broad.
ARM: When bent over, hands are held about 1-2 inches out from the outside of the knees. The band should be taut in the start position.
NECK: Neutral and relaxed throughout the movement. Long neck - space between the top of shoulder and earlobe.
HOW TO DO
HOW TO DO Seated Resistance Band Rows
CUE: Focus on pulling your elbows back and in- like your elbows are headed for your back pockets.
Pull your shoulder blades in and back. Pull the upper arm back, letting your elbow bend. Try to resist the urge to use your biceps at this point.
Continue to lift the upper arm back and inwards towards the midline (the spine), and down towards your low back.
Your elbows will be behind your back with your hands by your hips. Pause and squeeze the lats at the end of the range.
Return to the starting position and repeat.
HOW TO SAFELY GET OUT OF THE EXERCISE
From the starting position, release the band, hinge at hips to sit up tall, stand up.
WHAT TO AVOID WITH THE Seated Resistance Band Row
Guess what? Good news! Many avoids are the same for most movements. Once you learn the basics, there's really only a few extra avoids for each individual movement.
1. Avoid elbow flaring out
AVOID: Avoid letting the elbows flare outwards from your body as you move them upwards.
- This will cause the back of your shoulder muscle (rear deltoid) to do more of the work and the latissimus dorsi to do less of the work.
WHAT TO DO:
- Pull elbow in close to body.
2. Avoid Chest & Shoulders Caving In
AVOID: Upper back dropping
- This can lead to neck, shoulder injury, or damage over time and can result in using the wrong muscles (upper trap).
WHAT TO DO:
- Keep chest broad and your shoulders blade down and back.
- Check posture and form in a mirror.
3. Avoid rounding/Arching your back
AVOID: Avoid arching(extending) or rounding (flexing) your low back
- Can lead to muscle strain or low back joint injury, it will also decrease the activation of the targeted muscles. Maintain a neutral spine position.
- Pressure or discomfort in your low back.
WHAT TO DO:
- Maintain a neutral spine position to prevent low back joint injury, muscle strain, or damage over time.
- Troubleshooting suggested fixes:
- Poor core strength: activate your abdominal muscles, or do choose a position with more support.
- Poor back extensor strength: choose a position with more support, like the supine or prone lat rows, or the upright torso lat pulldowns.
4. Avoid making it a bicep curl
AVOID: Using the biceps to lift the weights
- The goal of the exercise is to use the lats.
- This may happen if you find yourself doing mostly bending at the elbow rather than moving through the extension of the shoulder behind you.
WHAT TO DO:
- Correct form and focus: the elbow does bend but it is a passive movement as the upper arm is lifted back. Avoid actively (using the biceps) bending the elbow.
5. Avoid wrist bending
AVOID: Avoid bending or moving through your wrists. Your wrists should be in line with your forearm and should be still throughout the exercise.
- Repetitive movement through the wrist can lead to joint and/or soft tissue irritation or injury over time. Poor alignment (bent forward or backward) or repetitive movement through the wrist can lead to joint and/or soft tissue irritation or injury over time.
WHAT TO DO:
- Note: I actually have to almost think of actively pressing my wrist the opposite way against the force of the way the band is tugging at my wrist to keep a neutral wrist, AND is a great way to strengthen the muscles of the forearms as a bonus & very functional
VARIATIONS OF Seated Resistance Band Rows
Use 1 band under each foot
Use 1 band under each foot
Using two resistance bands can allow you to get a stronger resistance in some cases.
DOUBLE UP LIGHTER BANDS
Double Up Lighter Bands
Another way to make it harder if you don't have a band strong enough to provide enough resistance is to double up two lighterweight bands.
Use mini bands
Seated Mini Bands Row
Even mini bands can work for this movement, just hook one under each foot.
SPIFFILICIOUS FACTS ABOUT MUSCLES & MOVES
The latissimus dorsi is sometimes listed as an accessory breathing muscle. This means that in times of stress, or heavy breathing, it can help to expand the rib cage during breathing in (inspiration).
The broad latissimus dorsi has attachments to the lower 6 thoracic vertebrae, all of the lumbar vertebrae, and the sacrum (triagular bone at the base of the spine) through the thoracolumbar fascia. It also has attachments to the lower 3 or four ribs, the inferior angle of the scapular and the humerus.
Weak lats can cause upper, mid and lower back pain, shoulder pain, even pain down your arm. Tight lats can limit movement of your shoulder blade and your arm, and cause low back and shoulder pain.
ALLLL MUSCLES & WHEN
ALL MUSCLES WORKING & WHEN DURING THE Seated Resistance Band Row
The core (abdominals and lumbar region) muscles are slightly active - although much less active than when you are standing or in a long seated position, throughout to maintain a neutral spine and stabilize the body against the resisted movement of the arms.
The scapular retractors and depressors (rhomboids, mid traps, and lower traps) initiate the movement by bringing the shoulder blades together and down the back and holding them stable.
The latissimus dorsi, teres major, triceps pull the upper arm back into extension. The latissimus, teres major adduct (moves the arms towards the midline) the arms slightly.
As the arms are lowered back to the starting position the lat, triceps, teres major, and muscles of the shoulder blade, work eccentrically to control the movement against the pull of the resistance band.