Band Seated Underhand Grip Row

1. Sit on the floor with your legs extended straight and loop a resistance band around the soles of your feet.
2. Hold the band ends with an underhand, palms-up grip and sit up tall.
3. Brace your core and keep a slight bend in your knees for comfort.
4. Pull the band toward your lower abdomen by bending your elbows and driving them back.
5. Squeeze your shoulder blades together as the band reaches your torso.
6. Pause briefly for a full contraction through your upper back.
7. Extend your arms back toward your feet slowly, allowing the band to stretch under control.
8. Keep your torso upright throughout instead of leaning back to help the pull.

Common Mistakes

• Leaning back to move the band: Rocking your torso backward to assist the pull reduces how much your back muscles do the work. Keep your torso upright and stable.
• Rounding the upper back: Letting your shoulders curl forward at the start of the row reduces the stretch and engagement of the upper back. Sit tall with your chest lifted throughout.
• Using too much band tension: An overly strong band forces you to jerk the pull instead of rowing smoothly. Choose a band you can control through the full range.
• Rushing the return: Letting the band snap your arms back quickly removes tension from the working muscles. Extend your arms out slowly and with control.