Standing One Arm Back Row with Bands

Targets the lats.

There are two ways of executing this exercise: with your feet side by side or with your feet staggered.

With your feet side by side:

The door anchor is at abdomen level. If using a resistance band, clip one handle to the two ends of a resistance band then hold the handle with your left hand. If using a loop band, hold the loop band with your left palm directed to the anchor. Face the door or other stable object and stand at a 3 feet to 4 feet distance from the door or other stable object. Your feet are at a hip distance apart. Your chest is up. Your head and back aren’t tilted. Your left arm is extended and directed at the door anchor and your left palm faces in. Retract your shoulder as you drive the handle of the resistance band or the end of the loop band behind you up to the point when your left elbow is near your left hip. Your left elbow is close to your body. Your left forearm is parallel to the ground. Return to the starting position.

Switch arms.

The door anchor is at abdomen level. If using a resistance band, clip one handle to the two ends of a resistance band then hold the handle with your right hand. If using a loop band, hold the loop band with your right palm directed to the anchor. Face the door or other stable object and stand at a 3 feet to 4 feet distance from the door or other stable object. Your feet are at a hip distance apart. Your chest is up. Your head and back aren’t tilted. Your right arm is extended and directed at the door anchor and your right palm faces in. Retract your shoulder as you drive the handle of the resistance band or the end of the loop band behind you up to the point when your right elbow is near your right hip. Your right elbow is close to your body. Your right forearm is parallel to the ground. Return to the starting position.