The band seated row is a band alternative to the popular cable exercise and trains the muscles of the upper back, including the lats (latissimus dorsi), traps, rhomboids, and rear deltoids. It also targets the biceps to a lesser degree. The band row can work well in a variety of rep ranges, requiring a heavier band for muscle-building and strength workouts and a lighter band for weight-loss work and as an accessory movement.
The band provides dynamic tension throughout the movement, increasing at peak contraction
Uses lightweight equipment suitable for at-home workouts
Easy to adjust tension
Can use a variety of hand placements and grip widths to target different parts of the back