Seated row with mini band
Seated Row with Mini Band is an effective exercise to strengthen the back , shoulders and biceps . The exercise helps improve posture and stability by training the upper back muscles. Using a mini band adds even resistance, making this exercise ideal for training at home or as part of a warm-up.
Correct form and technique
How to perform the Seated Row with Mini Band correctly:
- Sit on the floor with your legs stretched out in front of you and your back straight. Place the mini band around the soles of the feet.
- Hold one end of the band in each hand, palms facing each other.
- Brace your core and pull the band toward your torso while squeezing your shoulder blades together.
- Slowly lower the arms back to the starting position with control.
- Repeat for the desired number of repetitions.
Watch this video for a visual demonstration of proper technique for the Seated Row with Mini Band.
Common errors
To avoid damage and maximize efficiency, avoid the following mistakes:
- Crooked back: Keep your back straight and chest lifted throughout the exercise to avoid overloading the lower back.
- Using momentum: Pull the band in a smooth and controlled motion without swinging your body back and forth.
- Lack of shoulder activation: Be sure to squeeze the shoulder blades together to activate the right muscles.
Modifications and Variations
Adapt the exercise to your level or goal:
- Beginners: Use a lighter mini band or keep your legs bent for more stability.
- Advanced: Use a tighter mini band or add a pause in the end position to increase muscle tension.
- Alternative: Try standing rows with a resistance band to work similar muscle groups in a different position.
Reps and sets
Aim for 3 sets of 12-15 repetitions . Gradually increase the resistance or number of repetitions for additional challenge.
Breathing
Inhale as you return the band to the starting position and exhale as you pull the band toward your torso. Controlled breathing helps maintain stability and focus.