Band Rowing
Beginner (3/10)Pilates Band
Position: SeatedEnergy: 4/10~60s
Cueing
Seated legs extended, band around feet; exhale pull elbows back, squeeze shoulder blades; inhale extend.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Erector SpinaeMultifidusQuadratus LumborumLatissimus DorsiTrapezius
Secondary Muscles
RhomboidsPectoralis MajorAnterior DeltoidBiceps BrachiiSerratus AnteriorForearmsPosterior DeltoidTriceps BrachiiInfraspinatus
Regressions
Knees slightly bent; loose band; small movement.
Progressions
Add a torso twist; hold row for 3 seconds; tighter band.
Common Errors
Shrugging shoulders; collapsing spine; shallow breathing.
