Back · Beginner

Resistance Band Seated Row

Upper Back · also Lats, Biceps

Equipment: Resistance Band, Mat

How to do it

• Sit tall on the mat, legs out, band looped around your feet
• Bend your knees slightly and stack your chest over your hips
• Hold the ends with straight arms, shoulders down from your ears
• Row your elbows back along your ribs, squeezing your shoulder blades
• Pause, then slowly straighten your arms without slumping forward

Common mistake

✕ SLOUCHING FORWARD → ✓ SIT TALL, CHEST UP

Starting point: 3 sets × 12–15 reps, 60s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, nsca.com.