Band row

Row a resistance band anchored at chest height toward your torso to train the upper back, lats and shoulder blades — the first horizontal pull, no low bar needed.

How to do it

1. 01Anchor the band at chest height for your training position (standing or seated) with a door anchor or around a solid post, and check the band and anchor before each session.
2. 02Hold the ends and step back until the band is slightly taut with your arms straight in front of your chest; stand tall with soft knees, or sit on the floor with legs straight.
3. 03Squeeze your shoulder blades back, then pull your hands toward your lower ribs, elbows close to your sides and pointing back.
4. 04Pause for a beat with your chest open and shoulders down, away from your ears.
5. 05Straighten your arms slowly under control and repeat.

Common mistakes

• Shrugging as you pull — keep your shoulders down and pull with your back.
• Leaning back to finish the rep — keep your torso still; if you have to lean, step closer to the anchor to ease the tension.
• Letting the band snap your arms forward — control the return as carefully as the pull.

In the Row progression

1. 1Band row
2. 2Incline row
3. 3Australian row
4. 4Archer row

Standard to move on: 3 sets × 15, two sessions in a row.