StrengthIn review

Seated Band Row

A seated horizontal pull with the band looped around both feet.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Horizontal pull
Modality: Strength
Difficulty: Beginner
Mechanic: Unknown
Force: Unknown
Laterality: Bilateral
Impact: Low
Trains where: Gym, Home
At home: Yes

How to do it

Set up

Sit on the floor with the legs straight and loop the band around both feet.
Hold one end in each hand and sit tall with straight arms.

Do the rep

Pull the elbows back until the hands reach the lower ribs.
Let the arms return to straight under control while the torso stays tall.

What counts as a rep

A rep counts when the hands reach the lower ribs without rocking and the arms return to straight.

One rep starts with straight arms, brings the hands to the lower ribs without rocking, and ends after a controlled return to straight arms.

Breathing

Exhale as the hands reach the ribs; inhale as the arms return.

Cues

Sit tall.
Pull the elbows behind you.
Use a stronger band when the reps get easy.

Common mistakes

Rocking the torso
What you seeThe body leans back to finish each pull.
FixUse a lighter band and keep the torso still.
A still torso keeps the work in the row.
Band slips on the feet
What you seeThe band moves toward the toes during the set.
FixLoop the band around the middle of the feet and keep the feet flexed.
A secure band keeps the resistance even and prevents a snap back.

Stop the set if

Stop if you feel sharp pain.
Stop if the band slips on the feet or shows a tear.
End the set when you cannot meet the stated range under control.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Latissimus dorsi · moderate confidence
Upper back · moderate confidence
Biceps · moderate confidence

Assisting

Rear deltoids · moderate confidence
Forearms and grip · moderate confidence

Equipment

Resistance band

Optional: Floor mat

Loop the band around the middle of both feet. No anchor is necessary.

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Camera candidate

How this page was checked

Draft. A coach reviewer has not signed this off yet.

Draft text is original copy for Wave 2 batch 1, written from the blueprint CSV row and the Wave 2 rules page of 2026-10-12. No human review is complete.
Technique, cues, rep standard, breathing, stop cues, and error corrections need independent sources and the assigned review tier (blueprint two-source rule).
Programming roles, skill tier, failure cost, timed use, goal fit, and equipment follow the rules page; the switch-on PR must confirm them.
Anatomy uses the CSV planning hints; the assigned review tier must confirm it.
Legacy relations and engine edges stay empty until the progression ladder lane and S2-CAT-005.
Timed use and goal fit copy ex_seated_cable_row, the closest Wave 1 record.
The CSV lists an anchor or a pull-up bar. The record loops the band around the feet, so it needs no anchor and no bar.
Band resistance has no kg value. The prescription is reps only, and a cue asks for a stronger band when the reps get easy.

All instruction and editorial text in this record is original draft copy written for Allena. Planning metadata comes from the internal Wave-2 blueprint CSV.

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