Strength · Resistance band · Beginner · ~4 min

Seated band row

A row that needs no anchor: the band wraps around your own feet, so the setup is safe and simple at home.

▶ How To Do A Resistance Band Row — Get Healthy U - with Chris Freytag (YouTube)

More videos: Seated Rows with Resistance Bands (Vive Health) · How To Do Seated Row With Resistance Band | Back Workout | Fitness My Life (Fitness My Life)

Starting position

Sit tall with legs straight or slightly bent, band looped around the middle of both feet, ends in hands.

How to do it

1. Sit tall with a long spine.
2. Pull hands toward the lower ribs, elbows close.
3. Return slowly.

Technique cues

• Do not lean back to finish
• Shoulder blades together

Common mistakes

• Rounding the spine
• Band slipping off the feet

Easier

Lighter band, bent knees.

Harder

Heavier band or a 2-second hold.

Safety

• Inspect the band before every use and replace it if you see nicks, tears, thinning, stickiness or brittle patches. Never anchor to furniture, handles or anything that can move. Keep the band away from your face and do not stretch it beyond the manufacturer's limit.
• Make sure the band is around the arch of the foot, not the toes, so it cannot slip off.
• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.

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