upper back·pull

Seated row (band)

Sit tall on a chair, legs out. Loop a resistance band around your feet, hold both ends. Pull the band toward your low ribs, squeezing the shoulder blades. 10-12 reps × 2 sets. Counters the forward-rounded posture of late pregnancy and strengthens the upper back that holds you upright when the bump is heavy.

Secondary muscles

shoulders

Form cues

1EXHALE on the PULL — never hold your breath under the band (BP-protective for pregnancy)
2Elbows track close to the body — not out to the sides
3Squeeze shoulder blades DOWN and BACK at the end of each pull
4Sit tall — back stays neutral, no leaning to use momentum

Common mistakes

Pulling with the biceps (curling) instead of the back
Letting the shoulders hike up — keep them dropped
Holding breath under tension — Valsalva is the #1 unconscious mistake on banded rows and is contraindicated in pregnancy

Contraindications

Skip or modify this move if you have:

preeclampsia or pregnancy-induced hypertension
severe diastasis recti (>2 cm gap)