How to perform Band Seated Row with proper form

Setup

  1. Equipment: Use a resistance band. Choose a band with suitable resistance.
  2. Position: Sit on the floor with your legs extended in front of you. Loop the band around the soles of your feet and hold an end in each hand.

Execution

  1. Starting Position: Sit tall with a straight back. Keep your shoulders relaxed and core engaged.
  2. Grip: Hold the band with your palms facing each other or facing down, depending on your preference.
  3. Row Movement:
    • Pull the band towards your waist by bending your elbows and squeezing your shoulder blades together.
    • Keep your elbows close to your body and avoid leaning back.
  4. End Position: Hold for a moment when your hands reach your torso, ensuring your back remains straight.

Return

  1. Release: Slowly extend your arms back to the starting position, maintaining control and tension in the band.

Tips

  • Breathing: Exhale while pulling the band towards you and inhale as you extend your arms.
  • Alignment: Ensure your spine is neutral throughout the movement. Avoid rounding your back.
  • Focus: Maintain tension in the band throughout the entire range of motion.

Common Mistakes

  • Leaning backward excessively.
  • Flaring elbows away from the body.
  • Not engaging the core or rounding the back.

Following these steps will help ensure that you perform the Band Seated Row with proper form for maximum effectiveness.