Band row

Muscles worked

How to do it

1. Anchor the band at chest height and hold a handle in each hand.
2. Step back until the band is taut, chest tall.
3. Pull the handles to the ribs, squeezing the shoulder blades together.
4. Return under control.

Common mistakes

• Leaning back to pull — stay tall; step closer if needed.
• Shrugging — keep the shoulders down.
• Letting the band snap back — control the return.
• An anchor that could slip — use a door that opens away from you, lock it if you can, and test with a gentle pull before the set.

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