Band Seated Wide Grip Row

The Band Seated Wide Grip Row is a highly effective exercise that targets multiple muscle groups in your upper body. This exercise primarily works the muscles in your back, including your latissimus dorsi (lats), rhomboids, and trapezius, while also engaging your biceps, rear deltoids, and forearms.

To perform the Band Seated Wide Grip Row, you'll need a resistance band and a stable anchor point, such as a sturdy post or door attachment. Sit on the floor with your legs extended in front of you and loop the resistance band around the soles of your feet. Grasp the band with an overhand grip, hands slightly wider than shoulder-width apart, and maintain a slight bend in your elbows.

As you pull the band toward your midsection, focus on squeezing your shoulder blades together and keeping your core engaged. Make sure to maintain proper form throughout the movement, keeping your back straight and your chest lifted. Slowly release the tension in the band as you return to the starting position, but be careful not to let your shoulders slump forward.

The Band Seated Wide Grip Row can be modified to suit different fitness levels by adjusting the resistance of the band or choosing a band with varying resistance. Add this exercise to your routine to improve your posture, strengthen your back, and enhance your overall upper body strength. Remember to consult with a fitness professional to ensure proper technique and alignment.

Instructions

• Sit on a flat bench with your feet flat on the floor and grasp a resistance band with a wide grip.
• Extend your legs in front of you while keeping your back straight and chest up.
• Pull the resistance band towards your waist by squeezing your shoulder blades together.
• Continue pulling until your elbows are fully bent and your hands are just below your chest.
• Hold for a brief pause and then slowly release the band to return to the starting position.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Focus on maintaining a neutral spine throughout the movement.
• Squeeze your shoulder blades together at the peak of the movement to engage your upper back muscles.
• Keep your elbows pointed outwards and avoid flaring them to the sides.
• Choose a resistance band that challenges you without sacrificing proper form.
• Maintain a steady and controlled pace throughout the exercise.
• Engage your core muscles to stabilize your torso and maintain proper posture.
• Breathe in during the eccentric phase (lowering the band) and exhale during the concentric phase (pulling the band).
• Avoid using excessive momentum or swinging your body to complete the movement.
• Gradually increase the resistance or the number of repetitions over time to progress and continue challenging your muscles.
• Perform a thorough warm-up before starting the exercise to prevent injuries.