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Lats · Intermediate

Band Foot-Anchored Seated Row

Foot-anchored seated row performed with a neutral grip and a stable upright trunk.

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Exercise overview

Training details

LatsUpper BackBicepsCore

Equipment

Resistance Band

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit on the floor with your legs extended and loop the center of the band securely around both feet.
  2. 02Hold one end in each hand with palms facing each other, sit tall, and brace.
  3. 03Pull the elbows back beside the ribs until the hands reach the torso.
  4. 04Pause without leaning back or shrugging.
  5. 05Extend the arms slowly while keeping the spine controlled and repeat.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBand Seated Low RowRelated variationBand Standing RowRelated variationSeated Cable RowRelated variationBand Seated Underhand Grip RowRelated variationBand Seated Wide Grip RowRelated variationBand Seated Speed Row

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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