The seated row is a great exercise to begin to strengthen the upper back muscles such as the Rhomboids. Teaching Points: Sit on the floor with your legs slightly bent out in front. Loop the band around the soles of your feet, cross it in front of you and hold one end in each hand. Start with your arms straight in front of you, pointing at your toes. Pull back so you bend your elbows and your hands meet your chest. Return to the starting position. Muscles Worked: Rhomboids Latissimus Dorsi Biceps Brachii Alternative exercises Bent over row with dumbbells Resistance band reverse fly You should do 3 sets of this exercise, with 10-15 reps. You should feel a slight burn near the end of each set, if not you should increase your resistance. Go to amazon.com, or click this link to purchase a set of Neverland Fitness Resistance Bands. Thanks for watching! https://www.amazon.com/dp/B01M7XXZUA Use Promo Code: YOUBANDS for a 10% discount for finding us on youtube! Thank you and happy resisting!!