Description
A resistance band exercise where you sit with your legs extended and pull the band towards your waist while keeping your back straight.
How to Do Band seated row
- 1Setup
Sit on the floor with your legs extended straight in front of you and a slight bend in your knees. Place the resistance band around the soles of your feet.
- 2Setup
Hold one end of the band in each hand with an overhand grip, palms facing each other or down. Sit tall with a straight spine, chest up, and a slight hinge forward from your hips.
- 3
Exhale as you pull the band handles towards your lower ribs, squeezing your shoulder blades together. Keep your elbows close to your body and focus on initiating the movement with your back muscles.
- 4
Continue pulling until your hands are near your torso and your shoulder blades are fully retracted. Maintain a stable core and avoid leaning back excessively or shrugging your shoulders.
- 5
Inhale as you slowly extend your arms back to the starting position, controlling the resistance of the band. Allow your shoulder blades to protract slightly at the end of the movement for a full stretch.
Tips
- Maintain a neutral spine throughout the entire exercise; avoid rounding your lower back or hyperextending your neck.
- Focus on squeezing your shoulder blades together at the peak of the pull, imagining you're holding a pencil between them.
- Control both the concentric (pulling) and eccentric (releasing) phases of the movement to maximize muscle engagement and prevent injury.
- Adjust the band tension by crossing the band or gripping closer to your feet for more resistance, or further away for less.
Common Mistakes
- ×Rounding the back: Avoid hunching your shoulders forward and rounding your spine; instead, keep your chest open and maintain a proud posture throughout the movement.
- ×Using momentum: Do not jerk the band towards you with your entire body; instead, perform a controlled pull and release, focusing on muscle contraction.
- ×Shrugging shoulders: Prevent your shoulders from rising towards your ears during the pull; instead, keep them depressed and packed down away from your ears.
Variations
Band Seated Underhand Grip Row
Strengthen your entire back, especially the lower lats and biceps, with the Band Seated Underhand Grip Row.
Band One Arm Twisting Seated Row
Perform a band one-arm twisting seated row to strengthen your back, core, and biceps.
Seated Row with Towel
Strengthen your back and arms with the Seated Row with Towel. This bodyweight exercise targets your lats, traps, and biceps for a powerful pull.
Resistance Band Seated Straight Back Row
Strengthen your back with the Resistance Band Seated Straight Back Row. This effective exercise targets your lats and middle trapezius for improved
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Band One Arm Standing Wide Grip Low Row
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Ring High Row
Strengthen your entire back and biceps with the Ring High Row. This challenging bodyweight exercise builds upper body pulling strength and stability.
Inverted Row with Straps
Strengthen your back and biceps with the inverted row using straps. This compound pull exercise builds upper body strength and core stability effectively.
Dumbbell Complex Push-up Row Clean and Press
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Dumbbell Renegade Row to Squat
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Track Band seated row in your workouts
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