Resistance Band High Seated Row

The Resistance Band High Seated Row works the Lats and Mid Back as an at-home version of the Seated Cable Row. Sitting with your feet against the door and leaning back, you use your body weight to offset heavier band tension from a high door anchor.

Muscles Worked: Lats (Latissimus Dorsi), Mid Back (Rhomboids, Trapezius) · also Rear Shoulders, Biceps
Equipment: Door anchor, 2 handles

Man sitting with feet against a door, leaning back with arms reaching up to two handles from a high anchor, then rowing them to just below his chest. — Start And Finish Positions

Set Up

Anchor:: Secure the band(s) in the door with the door anchor at the top of the door.
Bands:: Clip each end of the band(s) to a handle.
Body Position:: Hold a handle in each hand and sit close to the door, facing it, with knees bent and toes against the door. Keep your back and head straight, chest up and shoulders forward, arms straight toward the anchor, then lean back until your upper body is at about 45 degrees to the floor.

Movement

Pull the handles back until your hands are just below your chest. Return to the starting position under control and repeat.

Points To Remember

Grip the handles loosely, just tight enough not to let go.
Keep your arms close to your body as you pull.
Squeeze your shoulder blades together at the end of each rep.

Questions About The High Seated Row

What muscles does the Resistance Band High Seated Row work?

The Resistance Band High Seated Row mainly works the Lats (Latissimus Dorsi) and Mid Back (Rhomboids, Trapezius). It also works the Rear Shoulders and Biceps.

Why lean back in the Resistance Band High Seated Row?

Leaning back to about 45 degrees in the Resistance Band High Seated Row lets your body weight counter the band, so you can use heavier tension and pull in line with the high anchor.