Band Floor Seated Straight-Back Row
Strengthen your back & improve posture! This seated row builds upper body strength using a resistance band. Do it anywhere!
The Band Floor Seated Straight-Back Row is a compound exercise that mainly works the back, with help from the traps and shoulders. You'll need: resistance bands.
Required Equipment
Band Floor Seated Straight-Back Row Muscles Worked
Primary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Lats (latissimus dorsi)
Secondary
Mid Traps (trapezius, middle fibers); Rear Shoulder (Delts) (posterior deltoid)
Band Floor Seated Straight-Back Row Variations and Alternatives
How to do the Band Floor Seated Straight-Back Row
Sit on the floor with your legs extended straight in front of you and your back upright.
Secure the resistance band around the soles of your feet or another fixed object in front of you, holding one end of the band in each hand.
With a straight back and engaged core, start with your arms extended, holding the band, and your hands close to your feet.
Pull the ends of the band towards your waistline, keeping your elbows close to your body and squeezing your shoulder blades together as you row.
Once your hands are beside your torso, pause for a moment, really focusing on the muscle contraction in your upper back.
Slowly extend your arms back out to the starting position, maintaining control throughout the movement and resisting the pull of the band.
Repeat for the recommended number of repetitions and sets, ensuring you maintain proper form with a flat back throughout the exercise.
Make sure to choose a resistance band that provides enough tension to challenge your muscles while still allowing you to complete the full range of motion with proper form. Adjust the difficulty of the exercise by using different thicknesses of bands or by changing the length of the band you are pulling on.
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Band Floor Seated Straight-Back Row FAQs
What muscles does the Band Floor Seated Straight-Back Row work?
The Band Floor Seated Straight-Back Row mainly works the back, with help from the traps and shoulders. The main muscles are the rhomboids and latissimus dorsi.
What equipment do you need for the Band Floor Seated Straight-Back Row?
Resistance bands.
Is the Band Floor Seated Straight-Back Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Band Floor Seated Straight-Back Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Band Floor Seated Straight-Back Row variations and alternatives?
Similar exercises include the Band Bent-Over Lat Pulldown, Band Bent-Over Row, Banded-Handle Row and Loop-Band Lat Pulldown.
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