Seated Band Anchored Row - LATS
How to Do the Seated Upright Band Anchored Back Rows | In-Depth Guide [VISUAL LEARNERS] Beginner
Proper Form & Common Mistakes | Home Resistance Training
WHAT DO YOU WANT TO SEE?
MUSCLES THIS WORKS
MAIN MUSCLES WORKED IN Seated Upright Band Anchored Rows
The "lats" as they are affectionately called...lol just kidding - anyway, "lats" is short for Latissimus Dorsi which is the widest muscle of the upper body and the largest muscle of the back .
OTHER MUSCLES WORKED:
- Middle and Lower Traps
- Serratus anterior
- Teres major
- Rear deltoid
WHAT WE'RE DOING TODAY
ALL WE'RE DOING:
You get to sit and be comfy and just pull a band towards ya.
This back exercise is a bent-over row variation but with the added benefit of being seated and using an anchored band for resistance. This targets your lats and other key muscles, promotes better posture, and enhances overall upper body strength.
This is a good option for those that have difficulty achieving and/or maintaining the bent-over position; and those with difficulty with trunk stability, core weakness, balance, hip or leg weakness, or standing endurance.
HOW TO DO THE EXERCISE
HOW Seated Upright Band Anchored Rows SHAPE OUR BODY
Building the lat muscles contributes to what they call a “V-taper” - it adds to a more hourglass-ish, slim waist appearance.
Confident and healthy upright posture.
PROPER FORM: Seated Upright Band Anchored Row
EQUIPMENT, SETS & REPS
Main set (3: Light/Med/Heavy):
X-Heavy Band (I recommend getting this too if you plan to use resistance bands frequently).
SUGGESTED STARTING WEIGHT FOR WOMEN:
Moderate resistance level band.
SETS & REPS:
2 sets of 8 - must fatigue the muscles.
Moderate up - with control and back stability, and lower down for the eccentric component.
BODY POSITION FOR THE Seated Upright Band Anchored Row
Seated in a chair (without arms) or a bench/coffee table: Place the seat with the anchor in front of you.
Anchor the band between your lower chest and hip level.
FEET: Flat on the floor. Equal weight-bearing on the left and right Sitz bones.
ARMS: Arms out to the front, elbows soft, can be slightly bent. You may need to wrap the band or move the chair back until there is some tension in the band. Pull your hands down until they are about 8 inches in front of the outside of your hips.
BODY: Neutral, hips and shoulders squared to the front. Sit up tall, do not lean on to the back of the chair.
HOW TO DO
HOW TO DO Seated Upright Band Anchored lat Rows
Pull your shoulder blades together and down the back.
Pull your upper arm back, think of leading with the elbows. Pull equally with the left and right arms.
Think of pulling your elbows down and back as if they were headed for your back pockets.
Return to the starting position but do not release the tension on the band.
WHAT TO AVOID WITH THE Seated Upright Band Anchored Row
Guess what? Good news! Many avoids are the same for most movements. Once you learn the basics, there's really only a few extra avoids for each individual movement.
1. Avoid Rounding Shoulders / Back
AVOID: Avoid rounding your upper back or shoulders.
- This can lead to neck, shoulder injury, or damage over time and can result in using the wrong muscles (upper trap).
WHAT TO DO:
- Please watch the video clip to see the difference between shoulder blade protraction at the starting position vs. letting the upper back drop too far.
- Check posture and form in a mirror.
2. Avoid Making It A Bicep Curl
AVOID: Avoid using the biceps to lift the weights. This may happen if you find yourself doing mostly bending at the elbow rather than moving through the extension of the shoulder behind you.
- The goal of the exercise is to use the lats.
WHAT TO DO:
- Correct form and focus: the elbow does bend but it is a passive movement as the upper arm is lifted back. Avoid actively (using the biceps) bending the elbow.
3. Avoid improper spine position
AVOID: Avoid arching(extending) or rounding (flexing) your low back
- Can lead to muscle strain or low back joint injury, it will also decrease the activation of the targeted muscles. Maintain a neutral spine position.
- Pressure or discomfort in your low back.
WHAT TO DO:
- Maintain a neutral spine position to prevent low back joint injury, muscle strain, or damage over time.
- Troubleshooting suggested fixes:
- Poor core strength: activate your abdominal muscles, or do choose a position with more support.
- Poor back extensor strength: choose a position with more support.
4. Avoid Leaning Back
AVOID: Avoid leaning back.
- Leaning back increases the stress on your low back.
- If the shoulders are behind the hips then you are leaning back; may also feel low back or hamstring discomfort.
5. Avoid Elbows Flaring Out
AVOID: Avoid letting the elbows flare outwards from your body as you move them upwards.
- This will cause the back of your shoulder muscle (rear deltoid) to do more of the work and the latissimus dorsi to do less of the work.
WHAT TO DO:
- Pull elbow in close to body.
WHAT WE'RE DOING TODAY
WHAT & WHY
BENEFITS OF TRAINING our LATISSIMUS DORSI muscles
WHAt's this all about anyway?
WORKIN' OUR BACKSIDE
Sometimes we think of our backside as just the bottom half of us don't we! But today, we're working our OTHER backside- the top half.
The bent over row will work the latissimus dorsi muscle - which translates to “widest back”, it is most commonly called the lat muscle. The lat is shaped a little bit like a wing, and it can pull the arms in close to the body. In the movement we are doing today, you will be pulling the upper arm back and in close to the body.
Please note: If you saw the words "widest back" and panicked, let me clarify- you will not get a wide back from these exercises. What you WILL get is more definition in your back along with a healthier walking stride and better posture.
WHY BOTHER DOING IT?
WHY DO WE EVEN CARE?
BIG MUSCLES ARE TYPICALLY IMPORTANT
Bigger isn't always better, but on our bodies, when something is large, it usually means it's either really important, has a lot of different actions it's involved in, is connected to lots of bones and muscles, or all three.
So being that the latissimus dorsi muscle is the largest muscle of the entire upper body, it's very important, not only for healthy movement of the shoulder, but also to hold us in an upright position.
CONNECTS WITH A BUNCH OF BONES & MUSCLES
The lat attaches to the spine, the shoulder blade, the pelvis and the arm - it even has a connection to your gluteus maximus - or buttock muscle. That's 5 places!!
Just knowing this tells us something about how important it is to work this muscle.
TEACHES US HOW TO USE THE LAT TO KEEP OUR TORSO DURING ARM MOVEMENTS
Learning how to use the lat to keep the torso still and move the shoulder blade back while you pull your arm back can help prevent future upper back, neck and shoulder pain.
UNLESS YOU'RE A WORKOUT PRO YOU PROBABLY HAVEN'T EXERCISED THIS MUSCLE MUCH
The history that many of us ladies have with exercise, including myself (I only started doing these lat movements about a year ago), is such that we likely haven't done exercises that specifically work this muscle. We've probably done lots of squats. We've probably done some on our knees pushups even though we absolutely hated it. We've probably done some lightweight bicep curls even. But not much back stuff. Not lat stuff.
So, now that we know it's a big important muscle, we can finally give it the attention it deserves and catch it up to speed with the other body parts we HAVE been working on an off for the last twenty years.
EVERYDAY LIFE &
HOW WE USE OUR LATISSIMUS DORSI IN EVERYDAY LIFE
1. PULLING THE ARM DOWN (EXTENSION FROM FLEXION)
- Swimming - it’s called the swimming muscle because it does all 3 motions of the crawl stroke
- Cross country skiing
- Chopping wood
- Golf swing
- Pulling heavy items towards you
- Pulling a door closed
- Pulling weeds
- Hugging someone really hard
2. PUSHING YOUR BODY UP WHILE KEEPING THE ARMS STABLE
- Using crutches
- Pushing down to get out of a chair
- Pushing yourself out of a pool (hands on edge of pool)
3. MOVES AND STABILIZES THE SHOULDER BLADE
- Pulls the shoulder blade down (scapular depression)
- Holds the shoulder blade down to provide a stable base for your arm to work off of
4. HOLDS THE TORSO IN A HEALTHY UPRIGHT POSTURE
5. STABILIZES THE LOW BACK
- When lifting, carrying, heavy arm and leg use
HOW TO FEEL WHAT MUSCLE IS WORKING
How to Feel What Muscle is Working
Option 1: While standing, take one hand across, and touch near the bra line, just under the armpit. Actively press your shoulders down and elongate the torso/spine up, feel that muscle moving/contracting. That is part of your lat muscle.
If you don’t feel anything you can try it this way:
Option 2: While seated, take one arm across - but just below their breasts, and feel the lat just under the armpit. Take your arm on the side you are activating and push the hand down into the seat of the chair. Like a seated press-up. If your shoulder blade is elevated or in slight protraction you will not be able to get a good lat contraction, so be sure to pull your shoulder blade back and down, THEN push down and in with your upper arm. You will feel a strong lat activation just below your armpit along the side of your body.
SPIFFILICIOUS FACTS ABOUT MUSCLES & MOVES
The latissimus dorsi is sometimes listed as an accessory breathing muscle. This means that in times of stress, or heavy breathing, it can help to expand the rib cage during breathing in (inspiration).
The broad latissimus dorsi has attachments to the lower 6 thoracic vertebrae, all of the lumbar vertebrae, and the sacrum (triagular bone at the base of the spine) through the thoracolumbar fascia. It also has attachments to the lower 3 or four ribs, the inferior angle of the scapular and the humerus.
Weak lats can cause upper, mid and lower back pain, shoulder pain, even pain down your arm. Tight lats can limit movement of your shoulder blade and your arm, and cause low back and shoulder pain.