Back & biceps · Horizontal pull
Seated band row
Check the setup, practice a controlled repetition, then use your program’s sets, reps and rest.
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- Equipment
- Intact resistance band and secure low anchor
- Muscles worked
- Upper back, lats, biceps
- Movement
- Horizontal pull
How to perform
- Check the band and anchor according to manufacturer instructions.
- Sit tall with the band in front of you.
- Pull elbows back toward your ribs, then return slowly.
- Keep your shoulders relaxed and trunk still.
Three cues to remember
- Check band and anchor first.
- Keep shoulders relaxed.
- Return slowly without leaning back.
Common mistakes
- Unsecured anchor.
- Damaged band.
- Leaning back to create momentum.
Slow the movement and reduce load or range if your position changes. Stop for pain rather than forcing the repetition.
Make it easier
Use a lighter band or shorter range.
Progress when ready
Use a stronger band only after controlled repetitions.
Practice with a light load. Diagrams show general positions, not an assessment of your form. Use the written setup and equipment instructions; get qualified coaching for unfamiliar lifts.
Find it in your program
Exercise guides explain the movement. Your training program sets the workload; an alternative replaces a movement rather than adding another one.
Instructional references
Original Physiforge instructions and diagrams use established movement principles. General references are not endorsements or individualized coaching.
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