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Upper Back · Intermediate

Band Seated Wide Grip Row

Wide-grip foot-anchored seated row emphasizing the upper back, rear shoulders, and scapular retraction.

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Exercise overview

Training details

Upper BackShouldersTraps NeckBiceps

Equipment

Resistance Band

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit with the legs extended and loop the center of the band securely around both feet.
  2. 02Hold the ends wider than shoulder width with palms down, sit tall, and brace your trunk.
  3. 03Pull the elbows out and back toward shoulder height, bringing the hands toward the upper ribs.
  4. 04Squeeze the shoulder blades together without shrugging or leaning back.
  5. 05Extend the arms slowly under tension and repeat.

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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 variationBand Seated Low RowRelated variationSeated Cable RowRelated variationBand Foot-Anchored Seated RowRelated variationBand Seated Underhand Grip RowRelated variationBand Seated Speed Row

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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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