#39 Row

Position: Seated

Description: First, attach the band at a mid-anchor point on the wall. Start in a seated position with feet planted on the ground. Keep your chest up and shoulder down and back. Grip the band with a neutral grip at shoulder width apart. Pull the band towards you by retracting your shoulder blades. Your elbows should extend past your torso and in a 90-degree angle with your wrist.

Targeted Muscle Group(s): Latissimus Dorsi, Rhomboids, Middle Trapezius, Serratus Anterior

Key Points:    

  • Draw the belly button to the spine to activate and stabilize the core. Avoid arching your back.
  • Avoid curling the weight with your bicep. Maintain 90-degree angle with your elbow.
  • Keep the chest up for full contraction in your back muscles at the end of the repetition.

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Location Map: 106 SRP Drive Evans, GA 30809

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