Band Seated Straight-Back Row
Strengthen your back with the band seated row! Improve posture & build upper body strength from home.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Band Seated Straight Back Row Instructions
Positioning:
1. Sit on the bench or chair with your feet flat on the floor.
2. Hold the resistance band with both hands, positioning it around the soles of your feet. Adjust the band length so there is tension when your arms are extended in front of you.
3. Keep your back straight and engage your core for stability. Lean slightly forward from your hips, ensuring your spine remains neutral.
Movement:
1. Start with your arms fully extended in front of you, palms facing each other.
2. Pull the band towards your torso, bending your elbows and bringing your hands towards your ribcage. Keep your elbows close to your body.
3. Squeeze your shoulder blades together as you pull, feeling the tension in your upper back.
4. Slowly return to the starting position by extending your arms back to the front, maintaining control throughout the movement.
5. Repeat for the desired number of repetitions, ensuring proper form.
Tips:
- Maintain a steady breathing pattern; inhale while extending your arms and exhale during the pulling motion.
- Focus on controlled movements to maximize muscle engagement and prevent injury.
- Adjust the resistance of the band as needed to match your fitness level.