Band Seated Underhand Grip Row

The Band Seated Underhand Grip Row is a great exercise that targets the muscles in your upper back and biceps. It is an effective way to build strength and improve posture. This exercise can be done using resistance bands, making it a convenient and versatile option for both home and gym workouts. To perform the Band Seated Underhand Grip Row, you will need a sturdy chair or bench and a resistance band. Start by sitting on the edge of the chair with your feet firmly planted on the floor. Place the resistance band around the bottom of your feet and grasp the band with an underhand grip, palms facing up. Keep your back straight and shoulders relaxed as you pull the band towards your lower chest. Squeeze your shoulder blades together at the top of the movement and then slowly release the tension, returning to the starting position. Focus on engaging your back muscles throughout the exercise and avoid using momentum to complete the movement. By incorporating the Band Seated Underhand Grip Row into your workout routine, you can improve your upper body strength, specifically targeting your back and biceps. Remember to start with a resistance band that challenges you but still allows for proper form. As you progress, you can increase the resistance or switch to heavier bands to continue challenging your muscles.

Instructions

• Sit on a flat bench and place a resistance band around the bottom of your feet.
• Hold the band with an underhand grip, palms facing up, and extend your legs straight in front of you.
• Keep your back straight and your core engaged throughout the exercise.
• Pull the band toward your lower abdomen by squeezing your shoulder blades together.
• Pause for a brief moment at the peak of the contraction.
• Slowly release the tension in the band and return to the starting position.
• Repeat for the desired number of repetitions.
• Remember to breathe consistently throughout the exercise.

Tips & Tricks

• Ensure proper form and technique to maximize the effectiveness of the exercise.
• Engage your core throughout the movement to maintain stability and prevent lower back strain.
• Keep your shoulders relaxed and pull your shoulder blades together as you perform the row.
• Start with a lighter resistance band and gradually increase the tension as you become stronger and more comfortable with the exercise.
• Focus on a slow and controlled motion during both the concentric (pulling) and eccentric (relaxing) phases of the row.
• Maintain a neutral spine position and avoid rounding or arching your back during the movement.
• Breathe in as you pull the band towards your body and exhale as you release.
• To target different muscles, vary your hand grip width on the band. A wider grip will engage more of the upper back muscles, while a closer grip will emphasize the mid-back muscles.
• Include the band seated underhand grip row in a well-rounded workout routine that incorporates exercises targeting the other major muscle groups.
• Remember to warm up before starting the exercise and stretch afterwards to prevent injury and improve flexibility.