Anatomical drawing of the upper back muscles

The seated row exercise mainly works the upper back muscles, specifically the trapezius and rhomboids. By using Thera-Band® to perform a seated row, you are using the resistance of the band instead of weights. You can vary the resistance by adjusting your hand position on the band. To increase resistance, grasp the band closer to the center and to decrease, grasp it closer to the ends. A picture of the upper back muscles are shown below.

 

 

 

 

 

 

 

 

Begin by swinging the Thera-Band® around a very sturdy pole or other anchor. Give the Thera-Band® a few tugs to insure the sturdiness of your anchor. Position your chair a few feet away so that the Thera-Band® is not too slack or too tight when reaching for it. Grab one end of the Thera-Band® in each hand with palms facing down. Sit up straight in the chair with your feet flat on the floor and shoulder width apart. Contract your abdominals for trunk stability. Position the Thera-Band® so that it is at an equal height with your shoulders. Exhale and pull your hands towards your chest by bending at the elbows. Keep your back upright and straight as you bring your elbows behind you while squeezing your shoulder blades together. Inhale and return to starting position in a slow and controlled manner. Repeat this process 8-12 times for 3 sets.

A man is seated demonstrating a start position for a Seated Row with Thera-Band® exercise

A man is seated demonstrating an end position for a Seated Row with Thera-Band® exercise