Band seated row

Instructions

1
Sit facing the cable machine with feet flat on the floor, knees bent at 90 degrees. Position torso upright and maintain neutral spine alignment throughout the movement.
2
Grasp the cable handles with a neutral grip (palms facing each other), arms extended forward at chest height. Engage core and prepare for the pulling motion.
3
Slowly pull the handles toward your torso by retracting the shoulder blades, allowing the elbows to track slightly backward and outward. Control the eccentric phase over 2-3 seconds as resistance stretches the chest.
4
Drive the handles forward in a controlled arc, extending arms back to start position while maintaining slight elbow bend. Squeeze chest muscles at the end range and return smoothly to starting position.
PRIMARY MUSCLESPectoralis Major
SECONDARY MUSCLESAnterior Deltoid, Triceps, Serratus Anterior, Clavicular Head
EQUIPMENTBand
DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Pectoralis Major, the Band seated row is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Back, while the use of Band allows for a smooth, natural resistance curve.

Benefits

  • Allows for a natural movement path that closely mimics functional daily activities.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Utilizes Band to create sustained mechanical tension, forcing deep muscle adaptation.

Common Mistakes

  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Pectoralis Major.
  • Failing to achieve a full range of motion, which drastically limits Pectoralis Major engagement.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Back.
  • Using excessive momentum to swing the Band rather than controlling the eccentric phase.

Pro Tips

If you feel this primarily in your joints rather than the Pectoralis Major, instantly lower the weight and readjust your Band setup.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoid, Triceps, Serratus Anterior, Clavicular Head to maintain control of the Band.

Beginner Tips

If you are new to the Band seated row , focus on mastering the movement pattern with zero weight before adding Band.

Frequently Asked Questions