Band Seated Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Upper Back
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Band
Fitness Level
Beginner
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Band Seated Row is a versatile compound exercise that primarily targets the upper back while also engaging the biceps as secondary muscles. Performed with a resistance band, this exercise involves a bilateral pulling motion that activates multiple joints, including the shoulders and elbows, promoting both strength and stability. By anchoring the band securely and maintaining proper posture throughout the movement, users can effectively improve back musculature and enhance overall pulling power. Its simplicity and minimal equipment requirements make it an accessible addition to any strength training or rehabilitation program, aimed at building a balanced and resilient upper body.
How to Perform
Assume the Starting Position: Sit comfortably on the floor with your legs straight out in front of you. Wrap the resistance band securely around the soles of your feet, ensuring it’s evenly positioned, and grasp one end of the band in each hand.
Engage and Prepare: Sit up tall with your back straight, keeping your core engaged. This alignment is crucial for maintaining proper posture and maximizing the effectiveness of the exercise.
Execute the Pull: Begin drawing the band towards your torso by bending your elbows and retracting your shoulder blades. Focus on tightening your upper back muscles as you pull, keeping the movement controlled.
Achieve Full Contraction: When the band reaches the vicinity of your waist or midsection, pause briefly to fully contract the targeted muscles and emphasize the squeezing of your shoulder blades.
Return Slowly: Gradually extend your arms to allow the band to return to its starting tension, maintaining control throughout the release. This slow return helps in preventing injuries and maximizes muscle engagement.
Repeat with Precision: Continue the movement for your desired number of repetitions, ensuring each phase of the exercise is performed with consistent form and attention to posture.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Sit on the floor with your legs extended and securely loop the band around your feet.
Maintain an upright posture with your core engaged throughout the exercise.
Hold one end of the band in each hand, ensuring an even grip on both sides.
Pull the band toward your waist, focusing on retracting your shoulder blades to engage your upper back.
Keep the biceps actively involved during the pulling motion for additional support.
Perform the movement in a controlled manner, both when pulling in and releasing the band.
Repeat for the desired number of repetitions, consistently monitoring your form and alignment.
How Not to Perform
Avoid Rounding Your Back: Do not allow your spine to curve forward or hunch over, as this compromises your posture and shifts focus away from the upper back muscles.
Steer Clear of Jerky Movements: Refrain from pulling the band abruptly; smooth, controlled motions are key to effectively targeting the intended muscles and preventing strain.
Don’t Shrug Your Shoulders: Avoid raising your shoulders during the pull; instead, focus on drawing them back and down to properly engage the upper back muscles.
Prevent Overextension of the Arms: Do not let your arms fully extend in a way that strains the elbows; keep a slight bend to maintain tension and protect the joints.
Resist Using Excessive Momentum: Avoid swinging your torso or using your lower body to assist the movement, as this detracts from isolating the upper back and biceps.
Skip Using an Improperly Sized Band: Do not use a band that’s too loose or overly resistant, as both extremes can lead to improper form and potential injury.
Don’t Neglect Core Engagement: Avoid relaxing your core during the exercise; failing to keep it tight can result in poor posture and reduced effectiveness of the movement.
Refrain from Holding Your Breath: Ensure you breathe steadily throughout the exercise; holding your breath can lead to increased tension and decreased performance.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
