Seated Row with Resistance Band

Targeted Muscles: Upper back, shoulder, and neck
What You Need: Resistance band and sturdy, armless chair
 
Tip: As you progress, use a heavier strength band.
This exercise to strengthen upper back, shoulder, and neck muscles should make everyday activities such as raking and vacuuming easier.
  1. Sit in a sturdy, armless chair with your feet flat on the floor, shoulder-width apart.
  2. Place the center of the resistance band under both feet. Hold each end of the band with palms facing inward.
  3. Relax your shoulders and extend your arms beside your legs. Breathe in slowly.
  4. Breathe out slowly and pull both elbows back until your hands are at your hips.
  5. Hold position for 1 second.
  6. Breathe in as you slowly return your hands to the starting position.
  7. Repeat 10-15 times
  8. Rest; then repeat 10-15 more times.

Safety

  • Muscle soreness lasting a few days and slight fatigue are normal after muscle-building exercises, at least at first. After doing these exercises for a few weeks, you will probably not be sore after your workout.

  • To prevent injury, don’t jerk or thrust weights. Use smooth, steady movements.

  • For some exercises, you may want to start alternating arms and work your way up to using both arms at the same time.

  • Breathe out as you lift or push, and breathe in as you relax.

  • Don’t hold your breath during strength exercises. Holding your breath while straining can cause changes in blood pressure. Breathe in slowly through your nose and breathe out slowly through your mouth.

  • Talk with your doctor if you are unsure about doing a particular exercise, especially if you’ve had hip or back surgery.