Seal Row (Band)

A rowing variation using a resistance band in a seal position to isolate the back muscles with minimal leg involvement or momentum.

Instructions

1. Sit on a bench or mat with your legs extended forward and your back straight.
2. Hold the band around both feet or anchored under your thighs.
3. Grip the band ends with both hands at chest height.
4. Keep your shoulders back and your torso upright throughout.
5. Pull the band toward your torso by driving your elbows back.
6. Keep your elbows close to your body during the pulling motion.
7. Squeeze your back muscles at full contraction.
8. Return the band to the starting position with control and maintain tension.

Tips

• The seated position eliminates lower body involvement, isolating the back muscles.
• Focus on initiating the movement with your back muscles, not your arms.
• Keep your chest up and shoulders back throughout the movement.
• Control the eccentric (lowering) phase to maximize muscle engagement.
• Move slowly and deliberately, emphasizing back muscle contraction.
• This exercise is excellent for upper back strength and posture improvement.