Alternating Seated Row

How to: Alternating Seated Row

Primary Muscles Used:Back, Biceps, Lats, Posterior Deltoid, Rhomboids, Traps

Exercise Families:Horizontal Pull

Equipment:Recovery Band

Trainer:Kelsey Wells

1. While seated on a yoga mat, extend both legs out in front of you with your feet flexed. Wrap the recovery band around the bottom of your feet so that you are holding one end of the band in each hand. Ensure that the recovery band is in good condition and securely anchored around your feet to avoid injury. You could also press your feet against a sturdy object to help keep the band in place. Sit up tall and draw your shoulder blades down and back to push your chest out. Extend your arms in front of you so that you are holding the ends of the band with an overhand grip (palms facing down). This is your starting position.
2. Inhale. Exhale. While maintaining a proud chest, keep your left arm extended and use the muscles in your back and arm while bending your right elbow to pull the end of the band in towards your right side. As you pull the end of the band toward you, rotate your wrist outward to finish with your hand by your side in a neutral grip (palm facing in). You should feel a small squeeze between your shoulder blades.
3. Inhale. Extend your elbow and rotate your wrist inward to return to the starting position. Exhale.
4. Inhale. Exhale. Keeping your right arm extended, use the muscles in your back and arm while bending your left elbow to pull the band in towards your left side. As you pull the band toward you, rotate your wrist outward to finish with your hand by your side in a neutral grip (palm facing in). You should feel a small squeeze between your shoulder blades.
5. Inhale. Extend your elbow, and rotate your wrist inward to return to the starting position. Continue alternating between right and left for the specified number of repetitions.