How to do a band seated row

Setup:

1. Anchor the band: Securely loop the band around a sturdy object like a pole, bedpost, or heavy piece of furniture. Ensure it's stable and won't move during the exercise.
2. Seated position: Sit on the floor with your legs extended in front of you.
3. Grip: Grasp one end of the band in each hand with an overhand grip (palms facing down). Keep your arms extended in front of you.

The Lift:

1. Initiate the pull: Keeping your back straight and core engaged, pull the band towards your lower abdomen. Your elbows should move close to your body as you pull.
2. Squeeze your shoulder blades: At the end of the pull, focus on squeezing your shoulder blades together for maximum back engagement.
3. Controlled return: Slowly and smoothly extend your arms back to the starting position, resisting the band's pull. Maintain tension in your back muscles.
4. Repeat: Perform the desired number of repetitions.

Tips:

• Imagine pulling your elbows back: Focus on this cue to engage your back muscles efficiently.
• Chest up: Keep your chest lifted and avoid hunching your shoulders.
• Breathe: Exhale as you pull the band, inhale as you release.

Variations:

• Foot-anchored row: Sit with your legs extended and loop the band around the soles of your feet.
• Single-arm row: Use one end of the band and perform the row with one arm at a time.