Execution
How to do it
- 01
Sit on the floor, legs straight or knees slightly bent, the band looped around your feet, one end in each hand.
- 02
Back straight, chest up, abs braced.
- 03
Pull your elbows back close to your ribs until your hands reach your stomach.
- 04
Pause, then slowly straighten your arms.
Leaning back to pull: your back and arms do the work, not a torso swing.
Seated on the floor with a band around the feet rather than a cable machine. Sources: ACE — Seated Row. These cues do not replace a professional if you have pain or are in rehabilitation.
The decision
When this movement makes sense
It provides a light horizontal pull when no dumbbell is available and does not pretend to convert the band into kilograms.
If the band cannot be positioned as intended, the whole movement leaves today’s catalogue instead of being jury-rigged.
Real requirements
Configurations kept genuinely separate
One resistance band
10–15 repetitions- Equipment
- One resistance band
- Supports and space
- enough usable floor space; a band that can safely loop around the feet
- Setup
- 55 s
- Planned work
- 45 s
- Planned rest
- 75 s
- Planned sets
- 1–3
- Complete budget
- 125–365 s