Resistance Band Seated or Standing Row

Default prescription & biomechanics

Primary muscles

Upper Back, Lats

Secondary muscles

Rear Deltoid, Biceps, Rhomboids

Equipment

Bands

Movement pattern

Horizontal Pull (Pull force)

Difficulty

Beginner

Working rep range

12-20 reps per set

Between-set interval

60 seconds rest

Intensity & MET

Moderate (5.2 MET)

Step-by-step coaching cues

1. Loop a resistance band around a post or your mid-feet with legs extended.
2. Sit tall with chest proud and drive elbows back past your ribs.
3. Hold the peak scapular retraction for 1 full second on every rep.

Joint & safety considerations

No specific joint contraindications are flagged for Resistance Band Seated or Standing Row. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
Barbell Incline Row	Barbell swap	Barbell
Bodyweight Inverted Row	Bodyweight swap	Bodyweight
Cable Bent Over Row	Cable swap	Cable
Cable One Arm Bent Over Row	Cable swap	Cable
Cable Seated High Row V Bar	Cable swap	Cable
Cable Seated One Arm Alternate Row	Cable swap	Cable

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.