FlexBanded Rows (Seated)
Muscles worked
- Latissimus Dorsi
- Rhomboid Major
- Biceps Brachii
- Posterior Deltoid
- Trapezius Middle Fibers
- CategoryPull
- Default target3 sets × 10–15 reps
- EquipmentBand
- Movement patternHorizontal Pull
- Training stylesHypertrophy, Strength
- LevelBeginner-friendly
Technique
Setup
Sit on the floor with legs extended, loop the band around your feet and hold an end in each hand, arms extended.
Movement
Pull the handles to your lower ribs, driving elbows back and squeezing your shoulder blades together. Return slowly.
Form Tip
Sit tall with a neutral spine — do not lean back to complete the rep.
Increase Difficulty
Wrap the band around your hands for more tension or pause 2 seconds at full contraction.
Decrease Difficulty
Hold further up the band for less tension.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.