Resistance Band Seated Straight Back Row

The Resistance Band Seated Straight Back Row is a highly effective exercise that targets the muscles of the upper back, including the rhomboids, trapezius, and rear deltoids. This exercise is performed using a resistance band, which adds tension and resistance to help strengthen and tone these muscles.

To perform this exercise, you will need a resistance band and a sturdy, immovable object such as a door, pole, or anchor point. Start by sitting on the floor or a bench with your legs extended in front of you. Loop the resistance band around the object and grip both ends of the band with an overhand grip, keeping your palms facing each other.

Maintain a straight back and an upright posture throughout the exercise. Start by retracting your shoulder blades and pulling the band towards your chest in a rowing motion. Keep your elbows close to your body and squeeze your shoulder blades together at the end of the movement.

Return to the starting position in a controlled manner, feeling the resistance as you extend your arms. Repeat for the desired number of repetitions.

The Resistance Band Seated Straight Back Row is a versatile exercise that can be modified to suit different fitness levels by adjusting the resistance band tension or changing the grip position. Incorporating this exercise into your routine can help improve posture, upper body strength, and overall back muscle development. Remember to always prioritize proper form and consult with a professional before starting any new exercise regimen.

Instructions

• Sit on the floor with your legs extended and straighten your back.
• Loop the resistance band around your feet and hold one end in each hand.
• Start with your arms fully extended and palms facing inward.
• Engage your core and squeeze your shoulder blades together as you pull the bands towards your chest.
• Keep your elbows close to your body and your wrists straight throughout the movement.
• Pause briefly at the contracted position and then slowly return to the starting position.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Focus on engaging your upper back muscles and squeezing your shoulder blades together during each rep.
• Maintain a neutral spine position throughout the exercise to avoid straining your lower back.
• Start with a resistance band that provides enough challenge but still allows you to complete the movement with proper form.
• Control the movement both on the way up and on the way down to maximize muscle activation.
• Exhale as you pull the resistance band towards your body and inhale as you return to the starting position.
• Keep your elbows close to your body and don't let them flare outwards during the rowing motion.
• Gradually increase the intensity of your resistance band by using a thicker band or adding more bands for a greater challenge.
• Avoid using excessive momentum or swinging your body to complete the exercise. It should be a controlled movement.
• Ensure that you have enough space around you to perform the exercise without any restrictions.
• If you have any existing shoulder or back issues, consult with a fitness professional or physiotherapist before attempting this exercise.