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Lats · Intermediate

Band Seated Speed Row

Fast-concentric seated band row that trains crisp pulling speed with a controlled return.

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Band Seated Speed Row demonstration

Exercise overview

Training details

LatsUpper BackBiceps

Equipment

Resistance Band

Sets × reps

3 × 8

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Secure a light band to a stable anchor at lower-chest height and sit facing it with tension present.
  2. 02Sit tall, brace your trunk, and begin with both arms extended and shoulders controlled.
  3. 03Row both elbows quickly toward the ribs without leaning or shrugging.
  4. 04Return the arms slowly while keeping the torso still.
  5. 05Continue only while each pull remains fast and clean; stop when speed drops.

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Variations

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

Easier regressionBand Seated Low RowRelated variationSeated Cable RowRelated variationBand Foot-Anchored Seated RowRelated variationBand Seated Underhand Grip RowRelated variationBand Seated Wide Grip Row

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Alternatives

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