Seated Back Row With Resistance Bands (High)

Exercise / Latissimus Dorsi, Trapezius


The seated back row with resistance bands is an effective exercise for strengthening the muscles in your back, chest, arms, and core. The exercise can be performed at home or at the gym. It also helps to improve posture and reduce stress on the lower back.


Type : Compound, Isolateral

Joint Action : Shoulder Extension, Elbow Flexion, Scapulae depression

How to perform the exercise


  • Anchor: With the door anchor at the top of the door, secure the band to the door.
  • Bands: Attach both ends of the band to two individual handles, and grip the handle with both hands.

Body Position:

  • Sit close to the door, facing it with a handle in each hand.
  • Knees bent and heels touching the floor.
  • Maintain a straight back,¬†straight head,¬†straight chest, and shoulders upright.
  • Straighten your arms and point them up towards the door anchor.
  • Lean back until your upper body and the floor makes a 45-degree angle.


  • Pull back on the handles until your hands are directly below your chest.
  • Return to your original position (controlling the resistance). Repeat.

Exercise Tips

  • Hold the handles with a firm grip.
  • Squeeze the shoulder blades together as you pull back the handles back.
  • Keep the arms tight against the body.

Exercise Benefits

A true contender to seated row machines, enabling you to perform Seated Back Rows using a high anchor and bands. This exercise goes well together with greater resistance, as the body’s weight offsets any additional resistance.