Vidéos
Instructions
- Sit on the floor with legs extended and loop the band around your feet.
- Hold the handles or ends with both hands, arms extended forward.
- Pull the band towards your torso by bending your elbows and squeezing your shoulder blades together.
- Pause briefly at full contraction.
- Slowly return to the starting position with control.
Technical Tips
- Keep your back straight and chest lifted throughout the movement.
- Avoid shrugging your shoulders during the pull.
- Ensure elbows stay close to your body.
Breathing Tips
- Inhale as you extend your arms forward.
- Exhale as you pull the band towards your torso.
Restrictions médicales
- Shoulder impingement
- Severe lower back pain
- Recent biceps tendon injuries
What muscles do I work with seated rows using resistance bands?
Seated rows with resistance bands primarily work your back muscles, including the lats and rhomboids, while also engaging the biceps and forearms for elbow flexion and grip.
Is the resistance band seated row effective for building back strength?
Yes, the resistance band seated row is effective for building back strength as it trains scapular retraction and overall upper back engagement, promoting posture and muscular endurance.
Can beginners do the seated row with resistance bands safely?
Beginners can safely perform the seated row with resistance bands as it is a low-impact exercise, but maintaining a straight back and controlled motion is crucial to avoid injury.
The seated row with resistance band is an effective upper body exercise that targets back strength and posture improvement. This movement mimics the traditional seated cable row but utilises an elastic band for adaptable tension, making it accessible for home workouts or travel routines. It primarily focuses on developing the back muscles, enhancing scapular retraction and shoulder stability essential for daily pulling activities. Performing this exercise regularly helps improve posture, reduce upper back tension, and increase muscular endurance. It is a fundamental pull exercise for beginners to advanced trainees due to its simplicity and scalability by adjusting band resistance. Incorporating this into training routines contributes to balanced upper body development and supports compound lifts like deadlifts and pull-ups by reinforcing back engagement and elbow flexion control. Always execute with proper form to maximise effectiveness and minimise injury risks.