Seated Row (Resistance Band)
Also called Band Row, Resistance Band Seated Row, Elevated Rows (Resistance Band)
How to do it
Sit tall with the band anchored in front of you and hold one end in each hand with your arms extended. Pull your hands toward your sides by driving your elbows back and squeezing your shoulder blades, then extend your arms slowly without rounding your back or letting the band snap forward.
Setup
Anchor the band securely in front at about lower-chest height and sit with both feet braced. Hold one end in each hand with equal starting tension, neutral wrists, arms extended, torso tall, and shoulders down.
Where you should feel it
Through the lats and biceps with resistance increasing as the hands reach the ribs, while the rhomboids and rear delts retract the shoulder blades. Keep the core and lower back steady as the band returns.
When to use it
Use for portable bilateral rowing, warm-ups, and higher-repetition back volume. Smooth sets of 12-20 reps work well when the band stays tensioned.