How To Do Seated Row With Band Properly

The seated row with band is an upper body strength training exercise for the upper back muscles located around and between the shoulder blades.

It is essential to train these upper back muscles in order to balance with the chest exercises like push-ups and chest presses.

Not only is the exercise important for balancing of the body muscles but also for having good posture. However, most people often neglect to train these upper back muscles as their exercises are difficult to come by.

Chest exercises like the push-ups are readily available as they are calisthenics work outs. On the other hand, barbell or dumbbell rows are not as easily accessible since you have to go to the gym.

Therefore, the seated row with band is more convenient as you can do it anytime and anywhere. You only need a resistance band.

It is usually tricky to work the targeted upper back muscles. If you are using a pair of dumbbells or a barbell, you will need to oppose gravity for an effective exercise.

However, using a resistance band will give you more flexibility in your choices due to its nature as it is more user-friendly than weights. Remember, the thicker the band the more difficult the exercise, so tighten and loosen as desired.

Having a toned and strengthened upper body is important for everyday activities like pulling. Additionally, improving posture, protecting your shoulders, and reducing your injury risk.

HOW TO DO SEATED ROW WITH BAND

Here are the steps for doing the exercise:

  • Start in seated position, with your legs together in front of you. Slightly bend your knees and secure the resistance band around the soles of your feet while holding the ends.
  • Ensure your palms are facing each other and core is tightened.
  • Now, exhale and slowly pull the resistance band towards your lower abdomen until your hands are over your thighs. Your elbows should also be kept close to your body.
  • Hold this position for a few seconds as you squeeze your shoulder blades.
  • Slowly extend your arms back to the starting position while you inhale.
  • Repeat the movement for the desired amount of reps.

MUSCLES ENGAGED DURING SEATED ROW WITH BAND

The primary movers of this movement are the latissimus dorsi which is the middle back, and the rhomboids which is between the shoulder blades. The secondary muscles that assist the primary muscles are the trapezius and the biceps brachii .

The trapezius comprises of the neck, shoulders, and upper back while the biceps are the muscles at the front of your upper arm.

SEATED ROW WITH BAND BENEFITS

STRENGTHENS AND SCULPTS YOUR BACK

The exercise strengthens and sculpts the back in a unique way. This is because of the resistance band which is different from the dumbbells or barbells.

Instead of the muscles working against the weight of a dumbbell, they work against the strength of the tight band. This makes it even more effective.

It is also excellent for those who can’t lift heavy weights because of lower back trouble.

IMPROVES POSTURE

By strengthening the back, the exercise also improves your posture and strengthens the core.

ADDS VARIETY TO YOUR STRENGTH TRAINING

Even though weights are popular in building strength, resistance bands offer variety ways to strength train. Besides, lifting weights limits you to a fixed position while bands allow you to move in different ranges of motion.

Moreover, the band is adaptative to all levels. You can tighten or loosen the band to fit your desired challenge level.

PROTECTS INJURED OR SORE JOINTS

All resistance band movements, like this one, help you train muscles even while rehabbing injuries or dealing with complications like join pain.

The standard back row is often avoided by some people who find it problematic to bend over or lift heavy weights because of their hips or back.

Fortunately, the seated row with band puts less strain on the spine thus, making training effective.

SEATED ROW WITH BAND ALTERNATIVES

SEATED CABLE ROW

The seated cable row and the seated row with band are almost identical. The former is a great compound exercise that develops the back muscles and the forearms.

CHEST-SUPPORTED ROW MACHINE

A chest-supported row machine is an isolation exercise that involves supporting your chest against a machine. Thus, the tension is taken away from the muscles responsible for the bending and straightening of your back.

Consequently, the biceps, traps, and lats are isolated and worked on effectively.

SEATED ROW WITH BAND MISTAKES TO AVOID

OUTWARD ELBOWS

Do not lift your elbows up and out as this will majorly work your biceps instead of the lats and rhomboids. As you pull, your elbows should be kept against your body.

SHRUGGED SHOULDERS

Do not shrug your shoulders as this will place too much focus on the traps. Keep your shoulders back and down as you pull the weight.

ROUNDED BACK

Do not round your back at any point during the exercise. Ensure you maintain a neutral back by engaging your abs and focusing on keeping your spine straight.

SWINGING TORSO

Do not move your torso during the exercise because the targeted muscles won’t feel any tension. Instead, brace your core to help you stabilize the torso.

RAPID MOVEMENTS

Do not rush the exercise. Jerky and quick movements will not fully activate your muscles. Ensure that you perform each repetition slowly.

PARTIAL RANGE OF MOTION

Do not extend your arms partially as this will not properly work your targeted muscles. Even though, it will help you lift more weight, you will not get maximum benefits.

Ensure that you allow each rep to go through the full range of motion.

CONCLUSION

The seated row with band is a great upper back strengthening workout that does not require picking up any weights. However, like any other exercise, it requires that you use the correct form and movement to be effective and prevent injury.

So, if you want a strong and sculpted back, pick up your resistance band now!

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