Seated Rows with Resistance Bands - FRONT VIEW
Exercise configuration details
Exercise Steps
Step 1: Setup
ID: STEP_1
Description:
Sit tall on a chair or bench with your back straight and core engaged. Extend legs forward with feet hip-width apart. Secure the band around your feet or a sturdy anchor.
Time: 3.3%
Step 2: The Row
ID: STEP_2
Description:
Grip handles with palms facing each other, arms extended (slight elbow bend). Pull elbows back close to your ribs until hands reach your abdomen. Squeeze shoulder blades together and hold the contraction for 2 seconds.
Time: 7.8%
Step 3: Reset
ID: STEP_3
Description:
Slowly release back to the start over 2 seconds, keeping light tension in the band. Repeat for your target reps.
Time: 11.1%
Step 4: Setup
ID: STEP_1_REP2
Description:
Sit tall on a chair or bench with your back straight and core engaged. Extend legs forward with feet hip-width apart. Secure the band around your feet or a sturdy anchor.
Time: 14.4%
Step 5: The Row
ID: STEP_2_REP2
Description:
Grip handles with palms facing each other, arms extended (slight elbow bend). Pull elbows back close to your ribs until hands reach your abdomen. Squeeze shoulder blades together and hold the contraction for 2 seconds.
Time: 18.9%
Step 6: Reset
ID: STEP_3_REP2
Description:
Slowly release back to the start over 2 seconds, keeping light tension in the band. Repeat for your target reps.
Time: 22.2%
Step 7: Setup
ID: STEP_1_REP3
Description:
Sit tall on a chair or bench with your back straight and core engaged. Extend legs forward with feet hip-width apart. Secure the band around your feet or a sturdy anchor.
Time: 25.6%
Step 8: The Row
ID: STEP_2_REP3
Description:
Grip handles with palms facing each other, arms extended (slight elbow bend). Pull elbows back close to your ribs until hands reach your abdomen. Squeeze shoulder blades together and hold the contraction for 2 seconds.
Time: 30.0%
Step 9: Reset
ID: STEP_3_REP3
Description:
Slowly release back to the start over 2 seconds, keeping light tension in the band. Repeat for your target reps.
Time: 33.3%
Step 10: Setup
ID: STEP_1_REP4
Description:
Sit tall on a chair or bench with your back straight and core engaged. Extend legs forward with feet hip-width apart. Secure the band around your feet or a sturdy anchor.
Time: 36.7%
Step 11: The Row
ID: STEP_2_REP4
Description:
Grip handles with palms facing each other, arms extended (slight elbow bend). Pull elbows back close to your ribs until hands reach your abdomen. Squeeze shoulder blades together and hold the contraction for 2 seconds.
Time: 41.1%
Step 12: Reset
ID: STEP_3_REP4
Description:
Slowly release back to the start over 2 seconds, keeping light tension in the band. Repeat for your target reps.
Time: 44.4%
Step 13: Setup
ID: STEP_1_REP5
Description:
Sit tall on a chair or bench with your back straight and core engaged. Extend legs forward with feet hip-width apart. Secure the band around your feet or a sturdy anchor.
Time: 47.8%
Step 14: The Row
ID: STEP_2_REP5
Description:
Grip handles with palms facing each other, arms extended (slight elbow bend). Pull elbows back close to your ribs until hands reach your abdomen. Squeeze shoulder blades together and hold the contraction for 2 seconds.
Time: 52.2%
Step 15: Reset
ID: STEP_3_REP5
Description:
Slowly release back to the start over 2 seconds, keeping light tension in the band. Repeat for your target reps.
Time: 55.6%
Step 16: Setup
ID: STEP_1_REP6
Description:
Sit tall on a chair or bench with your back straight and core engaged. Extend legs forward with feet hip-width apart. Secure the band around your feet or a sturdy anchor.
Time: 58.9%
Step 17: The Row
ID: STEP_2_REP6
Description:
Grip handles with palms facing each other, arms extended (slight elbow bend). Pull elbows back close to your ribs until hands reach your abdomen. Squeeze shoulder blades together and hold the contraction for 2 seconds.
Time: 63.3%
Step 18: Reset
ID: STEP_3_REP6
Description:
Slowly release back to the start over 2 seconds, keeping light tension in the band. Repeat for your target reps.
Time: 66.7%
Step 19: Setup
ID: STEP_1_REP7
Description:
Sit tall on a chair or bench with your back straight and core engaged. Extend legs forward with feet hip-width apart. Secure the band around your feet or a sturdy anchor.
Time: 70.0%
Step 20: The Row
ID: STEP_2_REP7
Description:
Grip handles with palms facing each other, arms extended (slight elbow bend). Pull elbows back close to your ribs until hands reach your abdomen. Squeeze shoulder blades together and hold the contraction for 2 seconds.
Time: 74.4%
Step 21: Reset
ID: STEP_3_REP7
Description:
Slowly release back to the start over 2 seconds, keeping light tension in the band. Repeat for your target reps.
Time: 77.8%
Step 22: Setup
ID: STEP_1_REP8
Description:
Sit tall on a chair or bench with your back straight and core engaged. Extend legs forward with feet hip-width apart. Secure the band around your feet or a sturdy anchor.
Time: 81.1%
Step 23: The Row
ID: STEP_2_REP8
Description:
Grip handles with palms facing each other, arms extended (slight elbow bend). Pull elbows back close to your ribs until hands reach your abdomen. Squeeze shoulder blades together and hold the contraction for 2 seconds.
Time: 85.6%
Step 24: Reset
ID: STEP_3_REP8
Description:
Slowly release back to the start over 2 seconds, keeping light tension in the band. Repeat for your target reps.
Time: 88.9%
Step 25: Setup
ID: STEP_1_REP9
Description:
Sit tall on a chair or bench with your back straight and core engaged. Extend legs forward with feet hip-width apart. Secure the band around your feet or a sturdy anchor.
Time: 92.2%
Step 26: The Row
ID: STEP_2_REP9
Description:
Grip handles with palms facing each other, arms extended (slight elbow bend). Pull elbows back close to your ribs until hands reach your abdomen. Squeeze shoulder blades together and hold the contraction for 2 seconds.
Time: 96.7%
Step 27: Reset
ID: STEP_3_REP9
Description:
Slowly release back to the start over 2 seconds, keeping light tension in the band. Repeat for your target reps.
Time: 100.0%
Basic Information
Exercise ID(s):
82dce267-a83b-4fa0-8a6a-2e4db45de332
35a06df7-7bf8-43f0-b290-9471e5ed2522
e7530de2-a1b2-41b6-97b2-0b84b0a7eb23
44f6e5f7-8fa2-4d92-8902-483173f43018
Total Steps: 27
Config File:
seated_rows_with_resistance_bands_front_view.yaml
Evaluation Thresholds
Key Landmarks
Processing Options
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