HOW: Start in a long sitting position with a band wrapped under your feet, hold the band in each hand. Begin the exercise by keeping your torso upright and long, then while keeping the rest of your body still, perform a low row motion. Drive your elbows towards your back pockets and let your arms bend, squeeze your shoulder blades back. Hold for a moment, then return to starting position and repeat.
FEEL: This should feel like an upper body workout, specifically your upper back muscles, the back of your shoulders, and your biceps. You may also feel your abs and lower body working a bit to maintain optimal long sitting posture.
COMPENSATION: Do not excessively arch or bend your low back. Keep the rest of your body still as best as you can. Do not use momentum to move the band, also focus on moving slowly maintaining time under tension.