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
Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back
Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back
Face Pull, Band
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Back
Front Raise, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Band
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Bodyweight
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Kettlebell Swing, Dumbbell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Kettlebell Swing, Kettlebell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Lateral Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest