Seated Rows w/Elastic Band

Exercise Tips

  • Keep elbows slightly bent
  • Keep back upright and flat

Seated Rows w/Elastic Band

This exercise targets your back and provides a low cardio benefit. It also works your biceps.

Muscle Group

Back, Biceps


1 Day a Week to
3 Days a Week


Exercise Ball, Elastic Band

Cardiovascular Benefit


Muscle Group: Back, Biceps

Equipment: Exercise Ball, Elastic Band

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Back

Starting Position: Put an elastic band behind an exercise ball and sit on the ground in front of the exercise ball. Put your feet halfway up on the ball, making sure they are flat and touching. Keep your knees slightly bent. Hold onto the elastic bands with your palms down and arms straight out in front of you. Lean back slightly.

  1. 1 Pull the elastic band
    straight back, keeping your elbows to your sides. As you pull, your palms will turn inwards towards your body. Pull until your hands are above your hip area.
  2. 2 Slowly bring your arms back to starting position.
  3. 3 Repeat this exercise until you have completed all repetitions for the set.

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