View this exercise on Fitain

Resistance Band Seated Outwards Row

  • Beginner
  • Resistance Bands · Plyometric Jump Box · Bench · Deck Step
  • Upper Back

Setup instructions

1) Attach the band to a mid anchor point about 1 or 2 meters in front of you.

2) Sit on a bench facing the anchor. Bend your elbows at 90 degrees and grab the band with a firm overhand grip.

Perform instructions

1) Open both your arms outwards away from your body.

2) Squeeze the shoulder blades together and pause for a second.

3) Bring your arms back to the starting position.

4) Repeat.

Health benefits


Fitain is FREE
for everyone to use

All features & functionality are included. We have worked hard to make sure we can help as many people as possible take the next steps on their health and fitness journey.

Get started straight away

Sign up takes less than a minute and unlike existing apps, we don't ask for your age, weight, height, sex or shoe size. Find high-quality workout plans and health and fitness professionals in a matter of seconds. You can even take things a step further and connect with a trainer. You're in control and your information is always kept safe and secure at all times. We will never share your data with other companies.