Resistance Band Seated Row

oec:resistance-band-seated-row

A seated horizontal pulling exercise using a resistance band looped around the feet to strengthen the back and biceps.

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Also called: Seated Band Row, Floor Band Row, Seated Resistance Band Row

How to do it

Sit upright on the floor or an exercise mat with your legs extended in front of you and a slight, soft bend in your knees.
Loop the center of a resistance band securely around the midfoot or arches of both feet.
Grasp each end of the band with arms fully extended, taking up tension so there is no slack.

Sit tall with your chest lifted and brace your core.
Pull the band handles toward your lower ribs by driving your elbows straight back.
Squeeze your shoulder blades together at full contraction while keeping your torso stationary.
Slowly extend your arms back to the starting position under control, resisting the band's pull.

Exhale as you pull the band toward your torso and inhale as you return to the starting position.

Leaning back excessively to gain momentum.: Keep your torso braced and upright throughout the movement without rocking backward.
Shrugging the shoulders up toward the ears.: Depress the shoulder blades and focus on pulling low toward the hips or ribcage.
Band slipping off the feet.: Anchor the band securely across the arches of the feet and maintain active ankle dorsiflexion.

Ensure the resistance band is free of tears and securely positioned across the midfoot before pulling.

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