Seated High Row With Resistance Bands
Build rear-delt strength and correct rounded-shoulder posture with one band and a floor anchor.
Primarily trains: Primarily develops the posterior deltoid through horizontal shoulder abduction, with secondary engagement of the mid-trapezius and rhomboids.
Step-by-step demonstration
3 sets × 12–15 reps with 45–60 s rest; this rep range targets hypertrophy and muscular endurance appropriate for a beginner working a small isolation muscle.
2-1-2 — a 2-second pull, 1-second squeeze at peak contraction, and 2-second controlled return maximises time under tension on the relatively small posterior delt.
Exhale as you pull your elbows back (concentric), and inhale as you return your arms to the start position (eccentric).
Step 1 of 2
Setup
Get into position before the first rep.
- 1Sit on the floor with your legs extended or slightly bent, spine tall, chest upright — avoid rounding the lower back.
- 2Loop or fold the resistance band so you hold one end in each hand with handles or a secure grip.
- 3Extend both arms straight in front of you at shoulder height, palms facing down, and tension the band by sitting back until there is no slack.
- 4Brace your core lightly and retract your shoulders slightly — this is your start position.
Step 2 of 2
Execution
The actual movement, one rep.
- 1Keeping your torso completely still, drive both elbows out and back in a wide arc, leading with the elbows rather than the hands.
- 2Pull until your elbows are level with your shoulders and your upper arms form a straight horizontal line across your body.
- 3At the end range, squeeze your rear delts and hold for a brief pause — your forearms should be roughly perpendicular to the floor.
- 4Slowly reverse the motion, extending your arms back to the start position under control without letting the band yank you forward.
- 5Reset your posture if needed, then begin the next rep.
Form cues
What a good coach would say in your ear.
- Lead with your elbows, not your hands — the hands follow the elbows.
- Keep your upper arms parallel to the floor throughout the entire pull; don't let them drop toward your lap.
- Chest stays proud — no rounding forward as the band pulls you back to start.
- Grip the band lightly; a white-knuckle grip shifts tension into the forearms and wrists.
- Sit tall on every rep — brace your core as if bracing for a gentle tap to the stomach.
Avoid these
Common mistakes.
The technique errors that quietly undo your training.
- Pulling the elbows downward instead of straight back: this shifts load off the posterior delt and onto the latissimus dorsi, defeating the purpose of the exercise.
- Leaning the torso back on the concentric phase: using body momentum reduces posterior-delt activation and can strain the lumbar spine under load.
- Allowing the arms to drop below shoulder height: the posterior delt is most effectively loaded in the transverse plane — dropping the elbows changes the pull angle and reduces target-muscle tension.
- Using a band that is too stiff: excessive resistance forces compensatory torso movement and poor form; choose a band that allows clean, controlled reps through the full range.
- Shrugging the shoulders toward the ears during the pull: this recruits the upper trapezius and reduces isolation of the rear delt — keep the shoulders depressed throughout.
Variations & progressions
Make it harder. Make it easier. Make it fit.
- Standing high row with resistance band — increases core and stability demand once seated form is mastered.
- Seated high row with cable machine — provides consistent tension through the full range of motion as a gym progression.
- Prone dumbbell reverse fly — a free-weight alternative that further isolates the posterior delt without band anchoring.
- Face pull with resistance band anchored at head height — adds external rotation for a more complete rear-delt and rotator-cuff stimulus.
Safety
Avoid this exercise if you have an acute rotator-cuff tear or active shoulder impingement — the horizontal abduction pattern can aggravate both conditions. If you have a history of shoulder instability, begin with a very light band and stop immediately if you feel pinching or sharp pain inside the joint. People with acute lower-back injuries should ensure the lumbar spine is supported or perform the movement with the back against a wall rather than free-sitting on the floor.
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