How to perform Band Seated Row with proper form
Setup
- Equipment: Use a resistance band. Choose a band with suitable resistance.
- 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
- Starting Position: Sit tall with a straight back. Keep your shoulders relaxed and core engaged.
- Grip: Hold the band with your palms facing each other or facing down, depending on your preference.
- 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.
- End Position: Hold for a moment when your hands reach your torso, ensuring your back remains straight.
Return
- 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.
Exercises
Hammer Curl, Cable
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Dumbbell
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Band
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hang Clean, Kettlebell
Type: Upper, Lower, Pull
Target: Biceps, Forearms
Synergist: Shoulders, Chest
Muscle Up, Bodyweight
Type: Upper, Pull
Target: Biceps, Forearms, Shoulders, Back, Chest, Triceps
Reverse Curl, Barbell
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Cable
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Band
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Wrist Curl, Barbell
Type: Upper, Pull
Target: Forearms
Reverse Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Reverse Wrist Curl, EZ Bar
Type: Upper, Pull
Target: Forearms
Seated Palms Up Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, Barbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, EZ Bar
Type: Upper, Pull
Target: Forearms
Wrist Roller, Bodyweight
Type: Upper, Pull
Target: Forearms
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Bent Over Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms