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Back · Band
Seated Resistance Band - Cable Rows
Seated Resistance Band - Cable Rows is a beginner compound strength exercise that works the lats (back), with the upper back, biceps and core assisting. It needs a band. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Lats
- Body part
- Back
- Equipment
- Band
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Middle Back · Latissimus Dorsi, Teres Major
Secondary muscles
- Upper Back · Rhomboids, Trapezius
- Biceps · Biceps Brachii
- Core · Rectus Abdominis
How to do Seated Resistance Band - Cable Rows
- Sit on the floor with your legs fully extended and feet together, anchoring the resistance band around the soles of your feet. Hold the handles with both hands, arms extended forward, palms facing each other.
- Keep your back straight, chest up, and core engaged to stabilize your body.
- Pull the handles towards your torso by bending your elbows, keeping your arms close to your body. Focus on squeezing your shoulder blades together at the peak of the movement.
- Slowly extend your arms back to the starting position, maintaining control over the resistance band. Repeat for the desired number of repetitions.
Form tips
- Keep your back straight and avoid slouching to maintain proper form.
- Engage your core to prevent any rocking or unnecessary movement during the exercise.
- Use a controlled motion to pull and release the resistance band, avoiding jerking movements.
Seated Resistance Band - Cable Rows alternatives
More lats exercises
Seated Resistance Band - Cable Rows FAQ
What muscles does Seated Resistance Band - Cable Rows work?
Seated Resistance Band - Cable Rows mainly works the lats in the back (Latissimus Dorsi and Teres Major). The upper back, biceps and core work as secondary muscles.
What equipment do you need for Seated Resistance Band - Cable Rows?
You need a band.
How many sets and reps of Seated Resistance Band - Cable Rows should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Seated Resistance Band - Cable Rows good for beginners?
Yes. Seated Resistance Band - Cable Rows is rated beginner, so it's a sound choice while you learn to train the lats.
How many calories does Seated Resistance Band - Cable Rows burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Seated Resistance Band - Cable Rows?
Other exercises for the lats include Inverted Rows on Smith Machine, Cable Seated Row, Seated Cable Row v Bar Machine and Cable Low Seated Row.
For developers
Use Seated Resistance Band - Cable Rows in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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