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Exercise: Resistance Band Seated Mid Row (Neutral Grip)

Primary muscles worked: Latissimus dorsi, Middle trapezius, Rhomboids, Posterior deltoids

Synergist muscles involved:

Biceps and brachialis
Lower trapezius
Rotator cuff stabilizers
Core stabilizers

Antagonist muscles:

Pectoralis major
Front deltoids

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Step-by-step instructions

Setup

Anchor the band at mid chest height.
Sit facing the anchor with legs extended or slightly bent.
Hold a handle in each hand with palms facing each other.
Begin with arms extended forward under light tension.

Positioning

Keep your chest tall and core engaged.
Elbows stay close to your sides.
Maintain a neutral spine without leaning back.

Movement

Pull the handles toward your lower chest or upper abdomen.
Drive your elbows straight back while keeping them close to your ribcage.
Squeeze your shoulder blades together at the end of the pull.
Keep shoulders down and avoid shrugging.

Return / release

Extend your arms forward with control to the starting position.
Maintain consistent tension and posture.

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Injury considerations

May need to be avoided or modified for people with:

Shoulder impingement
Rotator cuff irritation
Upper back pain aggravated by rowing
Lower back discomfort in unsupported seated positions

Possible concerns:

Leaning backward to gain momentum
Shoulders elevating and increasing neck strain
Allowing elbows to flare outward

Safer modifications include:

Using a lighter band
Sitting more upright or supported
Reducing range of motion until control improves