Pull · New to it
Seated Band Row
Rowing a band toward your ribs while seated, which strengthens your upper back and the backs of your shoulders.
Demo by Lena, an AI coach. Its start and end, as stills.
- Works
- upper back, lats; also biceps, rear delts
- Kit
- Band, Mat
- Dose
- 10 to 15 reps
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Sit tall on a mat with your legs straight and knees soft, bending your knees more if your lower back rounds. Loop the middle of a band around the soles of your feet and hold one end in each hand, arms straight.
While you move
- Sit tall, chest proud
- Pull your elbows back past your ribs
- Squeeze your shoulder blades together
- Let the arms return slowly
Avoid
- Leaning back to move the band
- Shrugging your shoulders toward your ears
- Rounding your back as the arms return