How to Do Seated Resistance Band Cable Rows

Seated Resistance Band Cable Rows is a back exercise using cable and resistance band, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Cable, Resistance band

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Seated Resistance Band Cable Rows

  1. 01Sit on the floor or bench with legs slightly bent and secure the cable handle or resistance band around the feet.
  2. 02Grasp the handles with a neutral grip and sit tall so the spine is vertical and the arms are fully extended.
  3. 03Pull the handles toward the lower ribs by driving the elbows back while keeping the shoulders depressed.
  4. 04Squeeze the shoulder blades together at the peak of the contraction for one second.
  5. 05Return the handles to the starting position until the arms are straight and the lats feel a stretch.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Seated Resistance Band Cable Rows

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the elbows flare out, tuck them closer to the ribs to better engage the latissimus dorsi instead of the rear deltoids.

Same coaching engine used inside the A90 app

05 / FAQ

Seated Resistance Band Cable Rows questions

What muscles does Seated Resistance Band Cable Rows work?

Seated Resistance Band Cable Rows is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Seated Resistance Band Cable Rows correctly?

Sit on the floor or bench with legs slightly bent and secure the cable handle or resistance band around the feet. Grasp the handles with a neutral grip and sit tall so the spine is vertical and the arms are fully extended. Pull the handles toward the lower ribs by driving the elbows back while keeping the shoulders depressed. Squeeze the shoulder blades together at the peak of the contraction for one second. Return the handles to the starting position until the arms are straight and the lats feel a stretch.

What is the A90 coach tip for Seated Resistance Band Cable Rows?

If the elbows flare out, tuck them closer to the ribs to better engage the latissimus dorsi instead of the rear deltoids.

Is Seated Resistance Band Cable Rows suitable for beginners?

Seated Resistance Band Cable Rows is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Seated Resistance Band Cable Rows?

Seated Resistance Band Cable Rows uses cable and resistance band.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes seated resistance band cable rows into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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