Try These 6 Seated Resistance Band Exercises In Your Next Workout

Dealing with injuries or extreme mobility restrictions can be very frustrating when we are trying to stay healthy ands fit. Looking for exercises to work around these injuries and mobility restrictions is a brilliant way to keep healthy and active, hence why we are providing six exercise variations you can do while in a seated position with a resistance band.

6 min read
Sean Klein
Written by
Sean Klein
Published on
Last updated

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In This Resource
  • Sample Seated Triset with Resistance Bands
  • Benefits of Using Resistance Bands For Training
  • Great for High Volume Workouts
  • Large Variation of Exercises
  • Practical for Travel and Home Training
  • Negatives of Using Resistance Bands for Resistance Training
  • Applying Progressive Overload
  • Out Growing Your Equipment
  • Try These 6 Seated Resistance Band Exercises

Sample Seated Triset with Resistance Bands

Complete 3 rounds

1. Seated Banded Pulls

Complete 15 repetitions

2. Banded Pull Downs

Complete 15 repetitions

3. Floor Seated Pallof Press

Complete 8 repetitions

Benefits of Using Resistance Bands For Training

Great for High Volume Workouts

Bands are an excellent way to create a high amount of training volume (sets and repetitions) as they are often done with less resistance than when using free weights. This ability to produce high volume of repetitions can be very beneficial when trying to gain muscle mass and muscular endurance.

Large Variation of Exercises

We currently have 67 exercises in our exercise library that use bands and are planning to grow this number over time. This means that if you move from pure bodyweight training to training with a band you will have a huge amount of exercise variation compared to just body weight. This is why we highly recommend using resistance bands, especially if you are creating a resistance training set up at home.

Practical for Travel and Home Training

Training at home requires a great deal of discipline, there is something about being at home that makes getting distracted easier. This means that being intentional with your training set up will be crucial to your success. If you can build a set up that makes resistance training feel more effective then it will likely increase your levels of motivation. Resistance bands are also extremely effective at helping you keep consistent with training when you’re traveling, due to how light they are they can easily be added to your luggage without any issues.

Negatives of Using Resistance Bands for Resistance Training

Applying Progressive Overload

Applying progressive overload to your training is crucial to your success. Progressive overload is where the stress (overload) placed upon your body incrementally gets higher. Applying progressive overload when you are using one resistance band for your resistance training is nearly impossible, yes you can increase sets and reps to a point but this will only get you so far.

Out Growing Your Equipment

Not being able to apply progressive overload will eventually result in you out growing your equipment. By this I mean the band you’re currently working with will no longer be effective at creating a training stimulus. This is why we recommend using a variety of resistance bands to create an effective resistance training programme.

Try These 6 Seated Resistance Band Exercises

The seated banded pull is an extremely effective horizontal pull variation. It requires that a strong upright back position is maintained throughout. Do not perform this exercise with speed, it needs to be done with control with a slight pause at the chest.

The banded pull down is a vertical pulling variation that is one of the first building blocks of working towards the pull up. It is a great seated variation that can be done with a resistance band.

The banded seated good morning is by far the most technical of the exercises in this list, as it is a hinge movement which is the most technical movement within resistance training. If you cannot perform this exercise correctly with a band, scale it down to bodyweight while you are building your skills.

The single arm banded pull is very similar to the banded pull above, but done with a single arm making it a uni-lateral exercise. Therefore it requires a lot more core engagement as it will be important to resist rotation throughout the pulling process.

The single arm banded pull can be useful when the band doesn’t have a great deal of band tension and using the seated banded pull is not effective as a result. Using one arm will increase the resistance therefore increasing load, making it more effective.

The seated pallof press is a brilliant core exercise for those who have injured ankles and knees. It is the only core exercise in our list, but if you need others there are plenty more seated core exercise you will be able to find in our exercise library .

If you enjoyed this resource you can find more below or try Programme, a fitness app that plans every workout for you – based on your progress, equipment and lifestyle.

This resource was written by Sean Klein. Sean Richard Klein has thousands of hours of coaching experience and a BSc in Sports Science with Management from Loughborough University. He owns a gym in Bayonne France, CrossFit Essor, which runs group classes and a Personal training studio.

Sean Klein


Programme is a workout app that plans every workout for you

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