Row (Resistance Band)
How to do it
Anchor the band securely around lower-chest height and stand or sit square to it holding one end or handle in each hand. Pull both hands toward your lower ribs by driving your elbows back and squeezing your shoulder blades, then extend both arms under control without letting the band snap forward.
Setup
Anchor the band securely around lower-chest height and stand or sit far enough away to create tension with both arms extended. Hold one end or handle in each hand, keep your chest tall, and set your shoulders down.
Where you should feel it
Through the lats and between the shoulder blades with resistance increasing as the band stretches, plus the biceps assisting. If your shoulders shrug or arms dominate, reduce band tension and lead with your elbows.
When to use it
Use for portable horizontal-pull training, warm-ups, or higher-repetition back volume when weights and machines are unavailable. It works well in controlled sets of roughly 12-20 reps.