‹ All Resistance Band Shoulder Exercises

Resistance Band Seated High Row

The Resistance Band Seated High Row isolates the Rear Shoulders (Posterior Deltoids) from a seated position on the floor. Sitting stabilizes your body and stops other muscles from helping, which is why many people find it more effective than the Standing High Row.

Muscles Worked: Rear Shoulders (Posterior Deltoid) · also Upper Back (Rhomboids, Middle Trapezius), Biceps
Equipment: Door anchor, 2 handles

Woman sits on a mat facing a door anchor, pulling handles from straight arms back until her elbows are level with her shoulders. — Start And Finish Positions

Set Up

Anchor:: Attach the bands to the door anchor at knee height.
Bands:: Clip each end of the bands to a handle.
Body Position:: Hold a handle in each hand and sit on the floor 3 to 4 feet from the door, facing it. Sit firmly with your back straight, chest up and head straight. Hold your arms straight out in front of you, parallel to the floor, palms down.

Movement

Pull straight back until your elbows are in line with your shoulders. Return to the starting position under control.

Points To Remember

Grip the handles lightly as you pull.
Keep your upper arms and forearms parallel to the floor.
Finish with your upper arm and forearm at a 90-degree angle.

Questions About The Seated High Row

What muscles does the Resistance Band Seated High Row work?

The Resistance Band Seated High Row works the Rear Shoulders (Posterior Deltoids). The Rhomboids, Middle Trapezius and Biceps assist.

Why is the anchor at knee height for the Seated High Row?

Sitting on the floor lowers your shoulders, so a knee-height door anchor puts the bands roughly level with your arms. That keeps the pull in the Resistance Band Seated High Row straight back at shoulder height.