This is a good exercise to do at home which takes the place of the seated row at the gym.
- Sit on the floor or on an exercise mat with the band looped around both feet and holding onto the ends of the band. Squeeze your shoulder blades together as you pull your elbows toward the wall behind you. Be careful to avoid shrugging your shoulders.
- Ensure that your back stays straight throughout the exercise by keeping your abdominals braced. Return your arms to the start position.
Repeat 10 - 12 times, rest, then repeat the exercise sequence as desired.