Seated Banded Row
In this video, Dr. Brian Damhoff from Elite Performance Institute demonstrates the Seated Banded Row – a clean, joint-friendly horizontal pull that strongly targets the mid-back with constant band tension and a controlled eccentric return.
🔥 Potential Benefits:
- ✅ Strongly targets rhomboids, mid traps, and lats
- ✅ Improves scapular retraction and posture
- ✅ Emphasizes slow, controlled eccentrics
- ✅ Minimal shoulder stress – great alternative to heavy rows
- ✅ Easy setup anywhere with just a band
📝 Exercise Details:
Exercise: Seated Banded Row
Difficulty Level: Beginner to Intermediate
🛠️ What You’ll Need:
✔ Resistance band
✔ Anchor at roughly navel height
📅 When to Use This:
Pull days, posture blocks, warm-ups, rehab/prehab, or anytime you want focused mid-back strength without loading the shoulders heavily. Pull elbows to pockets, squeeze shoulder blades hard, return slowly without rounding forward.
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📲 Instagram: @drbriandamhoff
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📢 DISCLAIMER: This content is for informational purposes only. Always consult a qualified healthcare professional before trying new exercises, especially if you have shoulder or back concerns.