Band Row to Curl

Why: The row is one of the key movements to build your back. To increase your strength, you’ll also need biceps strength. This move works both.

How to Do It:

• Start in a seated position, legs straight, band wrapped around your feet, core tight. Arms should hold the ends of the resistance band.

• Relax your shoulders. Squeeze your shoulder blades.

• Pull the band back toward your ribcage, focusing on pulling from the elbows. Return to the start.

• Immediately tighten your core, rotate your palms so they face skyward. Without moving your elbows above your shoulders, curl the bands toward your torso, squeeze when you get near the top. Do 1 rep.

• Return to rowing position. Do 2 row reps, followed by 2 curl reps.

• Repeat the pattern until you've done 5 row reps and 5 curl reps.

Sets and Reps: Do 3 sets