Area Targeted: Rear Shoulder

The Seated High Row With Tube Resistance Bands is an amazing exercise for Isolating and working the Posterior Deltoids (Rear Shoulder Muscles). Many people find this exercise more effective than Standing High Rows because your body is stabilized in a seated position, which prevents use of other muscles to help in the exercise.


Follow the instructions below to perform this exercise:


Anchor: Secure the band(s) to the door with the door anchor at knee height.

Bands: Attach each end of the band(s) to a handle.

Body Positioning: Grip a handle in each hand and sit 3 to 4 feet away from the door, while facing the door. Sit firmly on the floor with your back straight, chest up and head straight. Position your arms straight out in front of you (parallel with the floor), and your palms down.


Pull straight back until your elbows are in line with your shoulders. Return to the starting position (controlling the resistance). Repeat.



1. As you pull, grip the handle lightly and keep your upper arms and forearms parallel with the floor.

2. At the end of the rep (movement) make sure that your upper and lower arm are at a 90 degree angle.