The seated row with a band is a pulling exercise done sitting on a chair. With a band fixed in front of you, you draw your hands back toward your waist and squeeze your shoulder blades together, then let the band return slowly. It works the muscles between your shoulder blades and suits people who prefer to sit, or who find standing through a whole set tiring.

How to do the seated row with band

Fix the middle of the band to something sturdy in front of you, at about the height of your waist when you are seated, so the band runs level with your hands.
Sit tall toward the front of a sturdy chair with your feet flat on the floor. Hold one end of the band in each hand with your arms reaching forward, and move the chair back until the band is slightly tight.
Pull your hands back toward the sides of your waist, keeping your elbows close to your body so they finish just behind you.
At the end of the pull, squeeze your shoulder blades together. Your chest stays still and you stay sitting tall.
Let your arms straighten forward again slowly, keeping control of the band all the way.

What you should feel

Effort between your shoulder blades and in the back of the shoulders. Your neck and lower back stay relaxed.

Common mistakes

Leaning back in the chair to finish the pull.
Letting the shoulders rise toward your ears as you pull.
Slumping forward as the band returns. Stay tall at both ends of the movement.
Letting the band snap your arms forward instead of controlling the return.

How often

Many programs start with 2 to 3 sets of 10 to 15 pulls, once a day or every other day, with a band light enough that you can stay upright throughout. Your physio will adjust this.

Stop and check with your physio if

A sharp pain or catching feeling in your shoulder as you pull.
Pain, tingling or numbness spreading down an arm.
Pins and needles in your arm or hand that do not go away after you stop, or part of your arm or hand goes numb. Get medical advice the same day. If one side of your face or body suddenly goes numb or weak, or your speech becomes slurred or muddled, call emergency services, even if it goes away.
A sudden pop or snap at the front of your elbow, sudden sharp pain there, or the muscle at the front of your upper arm bunches up or changes shape. Stop and go to an urgent care center or emergency department the same day, even if you can still bend the elbow, as this can be a torn biceps tendon.

From the clinic

Sitting takes your legs and balance out of the picture, so you can think only about your shoulder blades. Start each pull by drawing the shoulder blades back, then let the elbows follow. The standing version is the resistance band row, and the band pull-apart works the same area with straight arms.

Look for nicks, thin patches or tears in the band before each session, and test the anchor with a firm tug. A band that breaks or slips can snap back toward your face. With low bone density (osteoporosis), this is a comfortable way to work the upper back because your spine stays upright. Do not lean forward to reach the band or twist to one side as you pull, and if you have had a fracture in your spine, check with your physio before you start. After shoulder surgery, rows with a band usually wait until later in rehab, so check with your surgeon or physio first.

If you have high blood pressure, breathe steadily through every repetition and never hold your breath. After heart or chest surgery, pulling against a band usually waits until your breastbone has had time to heal, so ask your cardiac rehab team when to start.

Written and checked by the PocketPhysio editorial team. Last updated 2026-09-28.

This page is general education, not a diagnosis or a personal treatment plan. If you have pain, an injury or a health condition, see a physiotherapist or doctor before starting new exercises.

Seated row with band