Form cues
- Keep chest up
- Maintain neutral spine
- Squeeze shoulder blades
- Control the release
Exercise
Band Straight-Back Seated Row
Back, band
A banded rowing movement emphasizing the upper back and lats while seated with a straight torso.
Target: lats. Also works: rhomboids, trapezius, biceps.
Steps
- Sit on the floor and extend your legs forward.
- Loop the band around your feet securely.
- Grip the band handles with both hands, arms extended.
- Keeping your back straight, pull the handles toward your waist, elbows close to your body.
- Pause, squeeze your shoulder blades, then slowly return to the starting position.
Common mistakes
- Rounding your back
- Letting arms flare out
- Using momentum rather than back muscles
Breathing
Exhale as you row, inhale as you return to start.
In the app, search for Band Straight-Back Seated Row and add it to a workout.