Seated Back Rows

Seated Back Rows

Exercise Tips

  • Keep your back fully upright when pulling the handles towards your upper abdominals
  • You can lean back slightly while doing this exercise
  • Limit pulling with your biceps as much as possible

This exercise targets your middle back and provides a low cardiovascular benefit. This exercise also works your biceps as a secondary muscle group.

Muscle Group


Secondary Muscle Group

Middle Back, Biceps


2 Days a Week to 4 Days a Week


Elastic Band, Floor Mat

Starting Position: Sit in an upright position on the floor with both legs fully extended. Wrap the elastic band around both feet and hold each of the handles in your hands. Fully extend both arms straight out in front of you with your palms facing downwards.

  1. Using your back muscles, slowly exhale as you pull the elastic band handles towards your abdominals while pinching your shoulder blades together. As you pull the handles towards your abdominals, rotate your wrists so that both of your palms are facing inwards and towards one another. Keep your elbows tight to your ribcage.
  2. Inhale as you slowly extend your arms and return to your starting position.
  3. Repeat this exercise until you have completed all repetitions for the set.