Back · Band

Loop Band Seated Row

A rowing machine you can fold into your bag.

Loop Band Seated Row exercise demonstration
BackSecondary: BicepsBand

How to do it

  1. Sit tall on the floor, legs out, and loop the band around the soles of your feet.
  2. Hold the band with both hands, arms extended, slight bend in the knees.
  3. Pull the band to your waist, driving your elbows straight back.
  4. Squeeze your shoulder blades together, then return to full stretch.

The one cue that matters

⚡

Keep your chest up and stop yourself from rocking backward to cheat the pull.

Muscles worked

The Loop Band Seated Row is a Back-first movement, with Biceps working as the supporting cast. Track it consistently and you'll see exactly how it feeds your back volume for the week.

FAQ

What muscles does the Loop Band Seated Row work?

The Loop Band Seated Row primarily works the Back with Biceps assisting.

What if I can't do many reps yet?

Shorten the range or use an easier variation, and stop 1 to 2 reps before failure. Reps build fast when you train just shy of your limit.

How many sets and reps of Loop Band Seated Row?

For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.

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All 119 back exercises →
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