The neutral grip seated row with resistance bands is an effective upper back exercise that builds strength, improves posture, and targets key muscles like the rhomboids, traps, and rear delts without needing heavy gym equipment.
This seated banded row variation is ideal for home workouts, beginners, or anyone focusing on back development and scapular retraction. Using a neutral grip reduces shoulder stress while allowing controlled, full-range motion for better muscle activation.
This guide provides a complete overview, step-by-step instructions on how to perform the neutral grip seated row correctly, essential form tips to maximize gains and avoid injury, plus benefits for overall back health and strength. Incorporate this move consistently to build a stronger, more defined upper back.
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Exercise Description |
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Main Target Muscles |
Upper Back |
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Secondary Target Muscles |
Biceps, Lats, Shoulders |
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Workout Type |
Strength |
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Gym Gear |
Band |
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Fitness Level |
Beginner |
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Compound/Isolated |
Compound |
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Power Move |
Pull |
Target Muscle: Upper Back
Neutral Grip Seated Row Overview
Seated rows are a great way to work the muscles in your back, and they can be done with or without weights. However, many people don't realize that resistance bands can also be used for seated rows. Using a resistance band offers a number of benefits over traditional weights.
First, resistance bands are low-impact, so they're easy on your joints. Second, they're portable, so you can do them anywhere. And third, they provide a constant level of resistance, which helps to build muscle more effectively. If you're looking for a new way to work your back muscles, try doing seated rows with a resistance band. You may be surprised at how effective they are.
How to Do Neutral Grip Seated Row with Bands
- To set up for the exercise, start by sitting on the floor with your legs extended straight in front of you.
- Wrap the resistance band around your feet and hold the ends in each hand.
- Sit up tall, keeping your shoulders down and back and your core engaged.
- From this position, exhale as you row the band back, keeping your elbows close to your sides.
- You should feel your back muscles working as you do this.
- Inhale as you return to the starting position.
Neutral Grip Seated Row Tips
- You can also try this exercise with one arm at a time to focus on each side of your back evenly
- Be sure to keep your torso stable throughout the exercise and avoid rounding your back.
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