How to Simulate Rowing With Exercise Bands

Sculpt your back muscles with a seated exercise band row.
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Exercise bands are portable, inexpensive and allow you to take your workout with you wherever you go. Using an exercise band, you can stimulate a seated rowing exercise that targets your latissimus dorsi and rhomboid muscles on your back and your biceps. The latissimus dorsi and rhomboid muscles are located in the mid-back region and help to stabilize the trunk for correct postural alignment. Perform strength-training exercises with exercise bands two to three times per week, scheduling one rest day in between each session for muscle recovery.

    Step 1

    Sit on the floor with your legs stretched out in front of you, toes pointing toward the ceiling.

    Step 2

    Wrap the center of an exercise band around the balls of your feet.

    Step 3

    Hold one side of the exercise band in each hand.

    Step 4

    Sit up tall with a straight spine and extend your arms fully, thumbs pointing toward the sky.

    Step 5

    Bend your elbows and pull your arms back until the insides of your wrists touch the sides of the chest. As you pull back, your elbows will slide behind the body.

    Step 6

    Extend your arms out straight and perform 12 to 15 repetitions, working your way up to three sets.


    • Always warm up your muscles for five to 10 minutes before performing strength training exercises by walking or lightly jogging in place.


    • Breathe deeply and evenly throughout the entire exercise and keep your chest lifted.


    • Speak to your doctor if you are new to exercise or have an existing health condition.

    Things You'll Need

    • Exercise band

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