The resistance band seated straight back row targets the upper back muscles and is performed seated on the floor with a resistance band looped around the feet. It emphasizes scapular retraction and upper back strength.
Also Works
BicepsShoulders
How to Perform
1
Sit on the floor with your legs extended and loop the resistance band around your feet.
2
Hold the ends of the resistance band with your hands, palms facing each other.
3
Keep your back straight and lean slightly back, engaging your core.
4
Pull the resistance band towards your chest, squeezing your shoulder blades together.
5
Pause for a moment at the top, then slowly release the tension and return to the starting position.
6
Repeat for the desired number of repetitions.
Pro Tips
•Sit tall with your legs extended and the band looped around your feet for a consistent anchor.
•Pull the band to your sternum by driving your elbows back and squeezing your shoulder blades together.
•Keep your back straight throughout; do not round forward during the reach or lean back during the pull.
Common Mistakes
•Rounding the back during the forward reach, which puts the lumbar spine in a vulnerable position.
•Pulling with the arms only instead of initiating the row from the shoulder blades.
•Using a band that is too light, which does not provide enough resistance to build upper back strength.
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