Resistance Band Seated Straight Back Row

The Resistance Band Seated Straight Back Row is an effective exercise that targets the muscles in your back, particularly your middle and lower trapezius, rhomboids, and rear deltoids. This exercise can be performed using a resistance band and a sturdy anchor point, making it a great option for both home and gym workouts. To perform the Resistance Band Seated Straight Back Row, you will need to be seated with your legs extended in front of you and the resistance band securely attached to an anchor point in front of you. Grasp the band handles with an overhand grip and sit up tall with your chest lifted and shoulders relaxed. Start the exercise by pulling the band directly towards your chest, squeezing your shoulder blades together, and keeping your elbows close to your body. Focus on using your back muscles rather than relying on your arms to perform the movement. Keep a slow and controlled tempo throughout the exercise, and make sure to exhale as you pull the band towards you. It's important to maintain proper posture and engage your core muscles to protect your lower back during this movement. Incorporate the Resistance Band Seated Straight Back Row into your upper body workouts to strengthen and sculpt your back muscles. Remember to start with a lighter resistance band if you're new to this exercise and gradually increase the intensity as you become more proficient. Adding variety to your routine with resistance band exercises can help you achieve a well-rounded and balanced physique.

Instructions

• Start by sitting on the floor with your legs extended in front of you and loop a resistance band around the soles of your feet.
• Grasp the resistance band with both hands with your palms facing each other.
• Keep your spine straight and lean slightly back, maintaining a slight bend in your knees.
• Exhale and slowly pull the resistance band towards your lower ribs, squeezing your shoulder blades together.
• Inhale and slowly return to the starting position, keeping tension on the resistance band throughout the movement.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Maintain proper posture throughout the exercise to ensure maximum engagement of the back muscles.
• Engage your core muscles by pulling your belly button in towards your spine.
• Keep your shoulders relaxed and away from your ears to avoid tension.
• To increase resistance, choose a band with a higher level of tension.
• Exhale as you pull the band towards your body to engage your core and activate the back muscles even more.
• Focus on pulling your elbows back and squeezing your shoulder blades together with each repetition.
• Start with a lighter resistance band and gradually increase as you build strength and technique.
• Avoid jerking or using momentum to perform the exercise; aim for slow and controlled movements.
• Always warm up before attempting this exercise to prevent injury.
• If you experience any pain or discomfort, stop the exercise and consult with a fitness professional.