Follow these steps
- Sit down on the floor and place the band securely around your feet
- Grab the band with both hands
- Keep your legs straight and brace your core
- Pull towards your belly button until your elbows pass your upper body
- Return slowly to the starting position (resist against the pull of the band)
- Repeat for reps
No tension in the band means no resistance and this means that your muscles are not working. We don’t want that. To avoid this mistake grab the band closer towards your feet and make sure there is no slack in the band in the starting position.
Don’t round your back! This will put a lot of stress on your spine and can lead to unnecessary injuries. The same goes for your shoulders. Stick your chest out and rotate your shoulders back.
With rowing, especially when using a heavy band with more resistance than they can handle, people tend to start moving front and back quite much with the upper body to gain momentum. This is a mistake that will cause you to make this exercise less effective so try to keep your upper body as straight and fixed as possible while pulling your elbows back as much as possible. A little movement is ok and is actually good to stretch your lats in the eccentric part of the exercise.
Adjust the resistance
This is the simplest and fastest way to adjust the resistance of a band. Wrapping it around your hand will shorten the band and therefore increase the resistance you will have to work against.
You did get yourself a set of resistance bands right? Having a set enables you to combine bands to get the right resistance. What I like to do is adding the lightest band to the exercise once I feel it gets easier to get my reps in.