Band Seated Underhand Grip Row

Description

How to do Band Seated Underhand Grip Row

1. 01
   Setup

   Sit on the floor with your legs extended straight in front of you, then loop the resistance band around the soles of your feet.

2. 02
   Setup

   Grasp the band with an underhand grip (palms facing up), hands slightly wider than shoulder-width apart. Maintain a straight back, a slight bend in your knees, and an engaged core.

3. 03

   Initiate the pull by retracting your shoulder blades, then drive your elbows back and down towards your hips, squeezing your shoulder blades together.

4. 04

   Pull the band until your hands are at your lower abdomen, ensuring your chest is open and your back remains straight. Exhale as you complete the pulling motion.

5. 05

   Slowly and with control, extend your arms forward, allowing your shoulder blades to protract as you resist the band's tension. Inhale as you return to the starting position.

Tips

• Focus on the mind-muscle connection by actively squeezing your shoulder blades together and engaging your back muscles, rather than just pulling with your arms.
• Control the eccentric (return) phase by slowly extending your arms, resisting the band's pull to maximize time under tension and promote muscle growth.
• Maintain a neutral spine and keep your chest lifted throughout the entire movement, preventing any rounding of the back or slouching.
• Adjust the resistance by gripping the band closer to your feet for a harder pull or further away for an easier one, tailoring the intensity to your strength level.

Common mistakes

• Avoid rounding your lower back during the pull; instead, maintain a straight, neutral spine by engaging your core and keeping your chest lifted.
• Do not jerk the band back using momentum; instead, perform each repetition with a controlled, deliberate pull, focusing on muscle contraction.
• Prevent shrugging your shoulders towards your ears; keep your shoulders depressed and retracted to properly engage the lats and avoid neck strain.