How to do it
- Anchor the band at chest height and hold an end in each hand.
- Step back until the band is taut with the arms straight in front.
- Stand tall or sit, and pull the hands to the ribs, elbows close to the body.
- Squeeze the shoulder blades, then return slowly to straight arms.
Common mistakes
- Leaning back to make it easier.
- Shrugging at the end of the pull.
- Letting the band snap the arms forward.
Breathing and tempo
Breathe in and brace your midsection before each rep, hold it through the hardest part, and breathe out at the top. Lower in about 2-3 seconds, then lift firmly without bouncing.
Make it harder or easier
Harder: A thicker band, or step further back.
Easier: A lighter band, or step closer to the anchor.
Sets and reps
Beginners: 2-3 sets, stopping each 2-3 reps short of failure.
Building muscle: 3-4 sets of 8-20 reps, stopping 0-2 reps short of failure. Past 20, move to the harder version.
Safety
- Check the band for nicks and the anchor for security before each session; a snapping band can hit the face.
Swaps
Full gym: Barbell row, T-bar row, Chest-supported dumbbell row, Seated cable row, Inverted row
Dumbbells and a bench: Chest-supported dumbbell row, Inverted row