Band Seated Speed Row

How to perform it

Step-by-step instructions

1. 01Secure a light band to a stable anchor at lower-chest height and sit facing it with tension present.
2. 02Sit tall, brace your trunk, and begin with both arms extended and shoulders controlled.
3. 03Row both elbows quickly toward the ribs without leaning or shrugging.
4. 04Return the arms slowly while keeping the torso still.
5. 05Continue only while each pull remains fast and clean; stop when speed drops.