SEATED ROW

Seated on the ball make sure that the band is positioned much higher than the height of your head. Take the handles and outstretch your arms. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbow behind you. IT IS VERY IMPORTANT THAT YOU RAISE YOUR ELBOW AS HIGH AS YOU CAN SO THAT YOUR ARM IS NOT BY YOUR SIDE. KEEP THAT ARM UP. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOW IS AWAY FROM THE BODY. Slowly return to the starting position. Keep your palm facing down the entire time throughout the exercise. You would typically SUPER SET this exercise with another BACK exercise

Seated on the ball make sure that the band is positioned much higher than the height of your head. Take the handles and outstretch your arms. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbows behind you. IT IS VERY IMPORTANT THAT YOU RAISE YOUR ELBOWS AS HIGH AS YOU CAN SO THAT YOUR ARMS ARE NOT BY YOUR SIDE. KEEP THOSE ARMS UP. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOWS ARE AWAY FROM THE BODY. Slowly return to the starting position. Keep your palms facing down the entire time throughout the exercise and alternate arms after one side has been done.

Seated on the ball make sure that the band is positioned much higher than the height of your head. Take the handles and outstretch your arms. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbows behind you. IT IS VERY IMPORTANT THAT YOU RAISE YOUR ELBOWS AS HIGH AS YOU CAN SO THAT YOUR ARMS ARE NOT BY YOUR SIDE. KEEP THOSE ARMS UP. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOWS ARE AWAY FROM THE BODY. Slowly return to the starting position. Keep your palms facing down the entire time throughout the exercise. You would typically SUPER SET this exercise with another BACK exercise

Sit on a stability ball keeping your feet shoulder width apart, make sure that the band is positioned much higher than the height of your head. Take the handle and outstretch your arm. Based on your strength you can move forward or backward to vary the tension of the band. If it is too easy move backward. if it is too hard move forward. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbow behind you. IT IS VERY IMPORTANT THAT YOU KEEP YOUR ELBOW AS CLOSE AS YOU CAN SO THAT YOUR ARM IS BY YOUR SIDE. KEEP THAT ARM DOWN. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOW IS CLOSE TO THE BODY. Slowly return to the starting position. Keep your palm facing neutral the entire time throughout the exercise. You would typically SUPER SET this exercise with another BACK exercise

Sit on a stability ball keeping your feet shoulder width apart, make sure that the band is positioned much higher than the height of your head. Take the handles and outstretch your arms. Based on your strength you can move forward or backward to vary the tension of the band. If it is too easy move backward. if it is too hard move forward. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbows behind you. IT IS VERY IMPORTANT THAT YOU KEEP YOUR ELBOWS AS CLOSE AS YOU CAN SO THAT YOUR ARMS ARE BY YOUR SIDE. KEEP THOSE ARMS DOWN. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOWS ARE CLOSE TO THE BODY. Slowly return to the starting position. Keep your palms facing neutral the entire time throughout the exercise alternating each side once equals one repetition.

Sit on a stability ball keeping your feet shoulder width apart, make sure that the band is positioned much higher than the height of your head. Take the handles and outstretch your arms. Based on your strength you can move forward or backward to vary the tension of the band. If it is too easy move backward. if it is too hard move forward. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbows behind you. IT IS VERY IMPORTANT THAT YOU KEEP YOUR ELBOWS AS CLOSE AS YOU CAN SO THAT YOUR ARMS ARE BY YOUR SIDE. KEEP THOSE ARMS DOWN. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOWS ARE CLOSE TO THE BODY. Slowly return to the starting position. Keep your palms facing neutral the entire time throughout the exercise. You would typically SUPER SET this exercise with another BACK exercise.

Seated on the ball make sure that the band is positioned much lower than the height of your head. Take the handle and outstretch your arm. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbow behind you. IT IS VERY IMPORTANT THAT YOU RAISE YOUR ELBOW AS HIGH AS YOU CAN SO THAT YOUR ARM IS NOT BY YOUR SIDE. KEEP THAT ARM UP. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOW ARE AWAY FROM THE BODY. Slowly return to the starting position. Keep your palm facing down the entire time throughout the exercise and do both sides to equal one set.

Seated on the ball make sure that the band is positioned much lower than the height of your head. Take the handles and outstretch your arms. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbows behind you. IT IS VERY IMPORTANT THAT YOU RAISE YOUR ELBOWS AS HIGH AS YOU CAN SO THAT YOUR ARMS ARE NOT BY YOUR SIDE. KEEP THOSE ARMS UP. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOWS ARE AWAY FROM THE BODY. Slowly return to the starting position. Keep your palms facing down the entire time throughout the exercise and alternate each side to equal one repetition.

Seated on the ball make sure that the band is positioned much lower than the height of your head. Take the handles and outstretch your arms. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbows behind you. IT IS VERY IMPORTANT THAT YOU RAISE YOUR ELBOWS AS HIGH AS YOU CAN SO THAT YOUR ARMS ARE NOT BY YOUR SIDE. KEEP THOSE ARMS UP. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOWS ARE AWAY FROM THE BODY. Slowly return to the starting position. Keep your palms facing down the entire time throughout the exercise. You would typically SUPER SET this exercise with another BACK exercise

Sit on a stability ball keeping your feet shoulder width apart, make sure that the band is positioned much lower than the height of your head. Take the handle and outstretch your arm. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbow behind you. IT IS VERY IMPORTANT THAT YOU KEEP YOUR ELBOW AS CLOSE AS YOU CAN SO THAT YOUR ARM IS BY YOUR SIDE. KEEP THAT ARM DOWN. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOW IS CLOSE TO THE BODY. Slowly return to the starting position. Keep your palm facing neutral the entire time throughout the exercise. You would typically SUPER SET this exercise with another BACK exercise

Sit on a stability ball keeping your feet shoulder width apart, make sure that the band is positioned much lower than the height of your head. Take the handles and outstretch your arms. if it is too hard move forward. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbows behind you. IT IS VERY IMPORTANT THAT YOU KEEP YOUR ELBOWS AS CLOSE AS YOU CAN SO THAT YOUR ARMS ARE BY YOUR SIDE. KEEP THOSE ARMS DOWN. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOWS ARE CLOSE TO THE BODY. Slowly return to the starting position. Keep your palms facing neutral the entire time throughout the exercise and alternate sides to equal one set.

Sit on a stability ball keeping your feet shoulder width apart, make sure that the band is positioned much lower than the height of your head. Take the handles and outstretch your arms. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbows behind you. IT IS VERY IMPORTANT THAT YOU KEEP YOUR ELBOWS AS CLOSE AS YOU CAN SO THAT YOUR ARMS ARE BY YOUR SIDE. KEEP THOSE ARMS DOWN. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOWS ARE CLOSE TO THE BODY. Slowly return to the starting position. Keep your palms facing neutral the entire time throughout the exercise. You would typically SUPER SET this exercise with another BACK exercise

A.K.A. Band Low Row · Band Seated Row

Stand with your feet shoulder width apart and band anchored to an object at around floor level. Take the handles and outstretch your arms. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbows behind you. IT IS VERY IMPORTANT THAT YOU RAISE YOUR ELBOWS AS HIGH AS YOU CAN SO THAT YOUR ARMS ARE NOT BY YOUR SIDE. KEEP THOSE ARMS UP. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOWS ARE AWAY FROM THE BODY. Slowly return to the starting position. Keep your palms facing down the entire time throughout the exercise. You would typically SUPER SET this exercise with another BACK exercise

Anchor a band to a low point a couple feet or so above the floor. Sit down on the floor facing the band and secure your feet against the anchor point to stabilize your body. Grab the handles of the band and start in a seated row position: legs straight with a slight bend in the knees, torso perpendicular with the floor, arms extended directly in front of you, holding the handles. Keeping your core tight and torso upright, contract your back muscles to pull the handles into your midsection. Squeeze your shoulder blades together at the top of the motion, then slowly return to the arms extended position.

A.K.A. One-Arm Seated Cable Row

Attach a D-handle to the pulley of a seated cable row station. Sit on the bench with you right foot placed on the left foot plate and your only your right leg supported on the bench. Keep your left leg bent with your left foot flat on the floor. Grab the handle with your right hand and sit with your right leg slightly bent, your back straight and your right arm extended out in front of you. Keeping your elbow close to your side pull the handle back towards your side as far as possible. Hold this position for a second as you contract your right lat as forcefully as possible. Slowly return the handle to the start position and repeat for reps. Once all reps are done on the right side repeat on the left.

A.K.A. Seated Cable Row

Position yourself on a cable row machine and grasp the rowing handle with both hands. Next, pull or row the handle into your stomach area. Slowly return to the start position and repeat. Be sure to keep your back straight and perpendicular to the floor throughout this entire movement

How to do Seated Underhand-Grip Cable Row:

Step 1: Sit down on the bench and grab the cable row bar with your palms facing upwards (underhand grip). Step 2: Keep your back straight but relax your shoulders forward. Step 3: Pull the cable handle to your chest and try to pinch your shoulder blades together in the back. Step 4: Control the weight as you let your arms back out. This completes one repetition.

How to Do Cable Close Grip Seated Rows

Attach a narrow handle to the cable row, and assume the starting position. Maintain an upright posture with your chest out, shoulders back, and core engaged. Lean forward slightly and let your scapulae move freely by letting them slide forward to the starting position. Inhale, retract your shoulder blades and pull the handle towards your lower abdomen while leaning back slightly. Exhale and slowly return to the starting position by extending your arms and leaning forward.

A.K.A. Seated Cable Row (wide-grip)

Position yourself on a cable row machine and grasp the rowing handle with both hands. Next, pull or row the handle into your stomach area. Slowly return to the start position and repeat.

A.K.A. Incline One-Arm Cable Row

Take an incline bench and place the cable at the highest point. Lay back with your arm extended. Simply pull the arm straight back and squeeze the back.

A.K.A. Reverse Incline-Bench One-Arm Cable Row

Place an incline bench next to a pulley apparatus so that the higher end is near the low pulley and to the left. Set the angle at about 30 degrees. Grasp the single-handle D-grip attachment attached to the low pulley and sit straddling the bench and facing the weight stack. Lean against the bench to support your chest while extending your arm straight forward with a neutral grip. Pull on the handle moving your elbows straight back as far as possible. Squeeze your shoulder blades together as you contract your lats briefly before returning to the start.

A.K.A. Incline Bench Cable Row From High Pulley

START: Place an incline bench (set to 45 degrees) about a foot from a high pulley cable apparatus. Grab a lat bar attached to the high pulley and sit down on the bench with your feet flat on the floor and your back flat against the bench. Extend your arms in front of you so that they follow the same line of the cable.

MOVE: Pull the handle to your abdomen as you squeeze your shoulder blades together and you contract your lats briefly before returning the bar to the start. *Note - this can also be done with a low row bar, a rope attachment, or it can be done unilaterally using a single-handle D-grip attachment.