Male

Band straight back seated row

Muscles involved

When executing the band straight back seated row, focusing on your subtle movement patterns helps you avoid the most frequent mistakes people make during training. A common flaw is shrugging your shoulders upward or rounding your spine as you pull on the resistance band, which shifts stress straight into your neck instead of targeting your back. Keep your chest high and initiate the movement by squeezing your shoulder blades together with intention. Another mistake is letting the band snap your arms forward on the way back; controlling the return phase is essential. By staying mindful of your posture throughout, you will effectively isolate the back muscles while keeping your spine safe and getting the most out of every repetition.

How to do it

1. Sit with legs extended and grip the band anchored in front. 2. Pull the band towards your torso, keeping your back upright. 3. Pause for one second when you squeeze your shoulder blades together. 4. Extend your arms with control to return to the start.