Step 1: Secure a resistance band to a sturdy, heavy object. If you don't have a heavy object, you can wrap the band around your feet a few times. Position the band so that it will be slightly lower than shoulder height when you are seated. Sit on a mat on the floor with your knees slightly bent and your feet together. Make sure you are sitting up nice and tall and your torso is vertical to the floor.
Step 2: Bend forward at your hips and hold the handles of your resistance band. Position your hands so that your palms face each other and your thumbs are wrapped around the handles. If your band is secured correctly, your arms and the band will be straight and about parallel to the ground. Adjust your position if there is slack in the band.
Step 3: Once you have the proper positioning, pull your shoulder blades back and down. Tighten your ab muscles and breathe out as you pull the handles towards your body, bending at your elbows and continuing to pull until the handles reach your side. Think about leading with your elbows to make this movement so that your arms stay close to your body. Pause for a moment with your hands by your sides. Your shoulder blades should be squeezed together.
Step 4: Breathe out and slowly straighten your elbows as you return to the starting position. Make sure your upper body stays braced (abs in tight, torso does not round) throughout the movement.
Repeat 10-15 times for 2-3 sets adjusting the resistance in the band or your body positioning if you can do more than 15 repetitions without feeling your muscles start to fatigue.
Here is your visual of the exercise:
Have you tried the seated row? Share your thoughts with us by posting a comment below:
