One move
Band Row
How to read ahead. Do to go one move at a time.
Anchor the band in front at about chest height. Pull the elbows back and squeeze the shoulder blades. Lower with control. Shoulders stay down.
Option. Loop the band around both feet and row seated if a door anchor is not handy, or if standing balance feels unsure. No band: a slow bent-over row with empty hands, same squeeze. Iron pumper: a thicker band, a pause at the ribs, or a single-arm row.
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1
Anchor the band to a closed door or other solid point at about chest height. Face the anchor. Hold a handle in each hand.
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2
Stand tall, or sit tall if you looped the band around your feet. Soft knees. Shoulders down, away from the ears.
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3
Pull the elbows back toward the ribs. Squeeze the shoulder blades. Do not shrug.
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4
Pause. Then let the arms straighten with control. Do not let the band snap forward.
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5
Keep the neck quiet. Breathe out as you pull.
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6
Step closer, sit, or pick a lighter band if the shoulders shoot up or the low back arches.