Upper bodyRow · Level 1 of 3: Supported start

Seated band row

Pull a resistance band towards you to strengthen your upper back.

Loading the movement…

Captured movement, awaiting exercise review. Only the body is shown. Chairs, supports and equipment are not.

What you need

A sturdy chair, a light resistance band and a secure place to fix the band

Sit upright towards the front of a sturdy chair with your legs out in front.
Loop the middle of a light resistance band around the soles of your feet and hold one end in each hand.

Start with arms straight in front of you and the band just taut.
Pull your hands towards your lower ribs, squeezing your shoulder blades together.
Pause, then let your arms straighten slowly.

Between and around your shoulder blades, and the front of your upper arms.

Pain in the front of the shoulder, your neck or your elbows.

Hold the band further from the ends or use a lighter band.

Shorten your grip or use a firmer band.

Change one thing at a time. Stay on a step until it feels steady, then take the next.

Sit tall with a light band round your feet and pull with control.
1–2 sets × 8–12
Move on when: All reps feel steady, two sessions running.
Add reps.
2 sets × 10–12
Move on when: Both sets reach 12 with two or three more left in you.
Pause with your hands at your ribs, then let your arms straighten slowly, counting three.
2 sets × 10–12
Move on when: The slow return stays controlled for every rep.
Shorten your grip on the band, or use a firmer band, and go back to 8 reps.
2 sets × 8–12
Move on when: You reach 12 again at the new tension.

Next level up: Standing resistance-band row coming soon; Gym rowing machine for strength coming soon

Each level is a separate variation. Move up when the last step on this page feels steady, and back down on a harder day.

Tags help you browse related content. They do not assess individual suitability or guarantee an outcome.