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Lats · Intermediate

Band Seated Low Row

Low-anchored seated row for lat, upper-back, and elbow-flexor strength.

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Band Seated Low Row demonstration

Exercise overview

Training details

LatsUpper BackBiceps

Equipment

Resistance Band

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Anchor a resistance band securely near floor height and sit facing it with your feet supported and arms extended.
  2. 02Sit upright, brace your trunk, and keep your shoulders relaxed before beginning the pull.
  3. 03Row your elbows back toward your lower ribs while keeping your chest open and wrists straight.
  4. 04Pause briefly without leaning backward or shrugging your shoulders.
  5. 05Extend your arms toward the anchor slowly without allowing your spine or pelvis to round.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationSeated Cable RowRelated variationBand Foot-Anchored Seated RowRelated variationBand Seated Underhand Grip RowRelated variationBand Seated Wide Grip RowHarder progressionBand Seated Speed RowRelated variationSeated Machine Row (Upper Back)

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteCable V Bar Seated RowComparable substituteLondon BridgeComparable substituteLat PulldownComparable substituteChest-Supported Dumbbell RowComparable substituteCable One Arm Twisting Seated RowComparable substituteSingle Arm Dumbbell Row

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