Add seated band rows to strength days
Whenyou finish your push-up set on a strength day
Sit upright on a solid chair. Place a resistance band under both feet and hold an end in each hand; pull toward your waist with elbows close to your sides, then release slowly. Start with one set of 5–10 controlled rows.
- Make it easier
- Use a light band and shorten the movement if needed.
- Make it harder
- Increase the band tension slightly once ten rows stay smooth.
Start tiny
Do one light, controlled row.
SafetyInspect the band first and keep it under your feet; do not use a frayed band.
Gloucestershire Hospitals NHS Foundation Trust. Simple exercises to encourage weight loss: Exercises using exercise bands. GHPI1401_03_26, review due March 2029. Read the source ↗ Mayo Clinic. Video: Bent-over row with resistance tubing. 21 November 2025. Read the source ↗ The hospital page directly describes a seated band row with the band under the feet and a pull toward the waist. Mayo's tension-change example is standing/bent over, so applying it to a seated row is an editorial choice; the cue is editorial. American College of Sports Medicine (2026), Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Read the source ↗ Read the source ↗ Evidence grade covers regular resistance exercise; the individual movement, cue and starter progression are practical adaptations, not separately validated prescriptions.
Growth: Practices that need preparation, a recurring slot or a useful tool.
