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Exercise handout — move better, feel better.

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Seated Band Row

BeginnerStrengthTier T2

Sit on the floor and pull a resistance band toward your ribs. Builds mid-back strength for better posture.

Targets: Thoracic Spine
Muscles: Latissimus Dorsi, Rhomboids, Middle Trapezius

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

resistance_bands

Home Options

  • resistance band

No equipment? Try: Towel around feet (isometric), Cable machine

Dosage

3

Sets

12

Reps / Time

45 sec

Rest

2 pull / 2 hold / 2 return

Tempo

Step-by-Step Guide

Set up

  • Sit on floor with legs extended
  • Loop resistance band around feet
  • Hold band ends with arms straight
  • Sit tall with good posture

  1. No image for this step. Follow the written instruction.

    Step 1 of 5

    Pull the band toward your lower ribs

  2. No image for this step. Follow the written instruction.

    Step 2 of 5

    Lead with your elbows going back

  3. No image for this step. Follow the written instruction.

    Step 3 of 5

    Squeeze your shoulder blades together at the end

  4. No image for this step. Follow the written instruction.

    Step 4 of 5

    Hold briefly

  5. No image for this step. Follow the written instruction.

    Step 5 of 5

    Return slowly to start

Breathing

  • Exhale as you pull
  • Inhale as you return

Form Cues

  • Pull with elbows not hands
  • Squeeze shoulder blades
  • Keep chest up
  • Slow return

Common Mistakes to Avoid

  • Rounding back during pull
  • Pulling with arms only
  • Not squeezing shoulder blades
  • Jerky movements

Safety Information

Keep posture tall throughout. Stop if low back discomfort.

Progressions

Use heavier band or add pause at squeeze

Cable Seated RowIntermediate

Regressions

Use a lighter band or bend knees

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.