How to do a Loop Band Seated Row
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Loop Band Seated Row
Instructions for Proper Form
Similar to other Seated Row variations, this is a compound back exercise. The use of a loop band allows for increasing tension as you progress through the movement. This is especially useful if you’re looking to develop strength at the end of your rows. The downside is that there is less tension as you extend your arms, so focus on squeezing your shoulder blades together at the end of the movement.
- Wrap the band around an anchor to create two loops for handles at roughly knee height.
- Sit on the ground facing the anchor with both legs stretched out in front of you.
- Feel free to move a bit back to increase the tension of the band.
- Sit upright and grip each end of the band, one in each hand.
- Pull both elbows backwards close to the body while maintaining upright posture and squeezing your shoulder blades together near the end.
- Control the resistance back to the starting position at a normal pace and repeat the movement.
Common Form Mistakes
Varying Tension with Bands
Resistance increases as you stretch a band. Make sure you’re using a band that allows you to move through your full range of motion. The resistance may feel too light during parts of the movement.
Back Flat
Keeping your back flat is essential to maintaining proper form with this exercise. It’s very common to see your back start to round as you become fatigued. Focus on keeping your core engaged, and shoulders back.
Alternatives & Variations to Loop Band Seated Row
1. Dumbbell Bent Over Row
94.4 mSCORESWAPPED 274 TIMESDumbbell Bent Over Row is a compound exercise that primarily targets the back, but also hits biceps. The use of dumbbells helps prevent compensating for any discrepancies in strength between sides, as well as adds more instability to the movement compared to equipment like barbells. This can be a great addition to any back workout for building muscle mass and strength.
2. Loop Band Bent Over Row
32.3 mSCORESWAPPED 248 TIMESA compound exercise, the Loop Band Bent Over Row targets the back, shoulders, and biceps. It offers the benefit of adjustable resistance through band tension, making it versatile for strength levels. The movement enhances back strength and posture.
3. Dumbbell Bent Over Reverse Fly
81.9 mSCORESWAPPED 225 TIMESDumbbell Bent Over Reverse Fly is an isolation exercise that primarily targets the posterior deltoids (back of the shoulder). The use of dumbbells helps prevent compensating for strength discrepancies between sides. Leaning forward during the exercise allows for better isolation of the targeted shoulder muscles while also recruiting some muscle activation in the upper back.
4. Loop Band Shoulder Squeeze
38.2 mSCORESWAPPED 181 TIMESLoop Band Shoulder Squeeze is an isolation exercise that primarily targets your back, but also hits your shoulders, traps, and triceps. The use of a loop band increases tension as you progress through the movement, making this a great exercise for developing strength near the end of your range of motion. This is a great addition later in your workout when you really want to fatigue your back, and build some muscle.
5. Cable Row
99.8 mSCORESWAPPED 164 TIMESCable Row is a compound movement that primarily targets your back, but also hits your shoulders and biceps. This exercise is often done with a specific cable machine that sets you into the perfect position, but you can also use an adjustable cable to have more control over the direction your resistance is coming from. This is a great exercise for building muscle mass and strength in your back, and is a common addition to most upper body or pull workouts.
6. Dumbbell Row
99.9 mSCORESWAPPED 152 TIMESThis compound movement primarily targets the back, but also hits the shoulders and biceps, as well as requiring some core activation for stability. By bracing yourself on the flat bench, you can position your torso parallel to the ground, without needing specific equipment. This is a great exercise with or without limited equipment, and a staple in many back workouts.
7. Loop Band Overhead Pull Apart
20.3 mSCORESWAPPED 95 TIMESA dynamic exercise targeting the posterior shoulder muscles, upper back, and improving shoulder mobility. By pulling the loop band apart overhead, it effectively engages the rear deltoids, rhomboids, and traps, essential for enhancing posture and reducing the risk of shoulder injuries. The overhead motion increases shoulder flexibility and strength, making it an excellent addition to both warm-up routines and strength training sessions.
8. Machine Row
95.6 mSCORESWAPPED 68 TIMESLike other row variations, this is a compound exercise that primarily targets your back. Unlike other variations, using a machine restricts your range of motion, and adds a ton of stability to the movement. This is excellent exercise for learning or practicing the movement of a seated row.
9. Mini Loop Band Kneeling Row
17.6 mSCORESWAPPED 66 TIMESSimilar to other row variations, this compound movement primarily targets your back. By targeting each side of the body independently, you add some instability to the movement, which will help account for any differences in strength between sides. In addition the use of a mini loop band means that the tension will increase as you progress through the movement.
10. Incline Dumbbell Row
90.5 mSCORESWAPPED 66 TIMESThis is a compound exercise that primarily targets your back. It’s a variation on the more standard Bent Over Row, that uses an incline bench to stabilize your upper body. This added stability ensures that you can't assist yourself by recruiting other muscle groups. The added stability also allows you to focus on moving the weight rather than stabilizing your upper body in the right position.